That's A Wrap! Abdominal Wrapping for Fertility

Co-Found Fully Fertile,

Licensed Massage Therapist and Director of Massage

When you’re on your fertility journey, every little step counts. One simple yet powerful tool to add to your self-care routine is castor oil. For centuries, castor oil has been utilized across various cultures for its healing and detoxifying effects. Recently, it has enjoyed a resurgence among women seeking gentle, natural ways to enhance fertility and improve reproductive health. Beyond being easy to use and deeply relaxing, castor oil supports the body's fertility pathways through improved circulation, detoxification, and hormonal balance, making it an invaluable ally on your path to pregnancy.

What Is Castor Oil & How Does It Support Fertility?

Castor oil is a thick, amber-colored oil derived from the seeds of the Ricinus communis plant, or castor beans. Its medicinal history stretches back thousands of years, notably used in ancient Egypt, India, and China. Traditionally, castor oil was valued for its detoxifying properties, its ability to boost circulation, and for supporting overall wellness.

When it comes to fertility, castor oil is typically used externally, by harnessing its therapeutic benefits through gentle warmth and relaxation. However, today’s modern formulations have simplified the way to reap the traditional benefits of castor oil without mess or fuss. These packs are specifically designed to deliver therapeutic warmth and deep relaxation directly to your reproductive organs, simplifying the entire process.

Benefits of Castor Oil for Fertility

Promotes Circulation and Detoxification

Applying castor oil packs encourages blood flow to the reproductive organs, helping deliver essential nutrients while clearing toxins and stagnation.

Improved blood flow is essential for fertility because it enhances uterine lining quality and supports healthy egg development. Castor oil, applied through warm packs, increases circulation in the pelvic area, nourishing reproductive organs with fresh oxygen-rich bloo d.

Reduces Inflammation and Relieves Pelvic Congestion

Castor oil has antioxidant and anti-inflammatory properties, reducing pelvic congestion and improving the uterine environment.

Inflammation can negatively impact fertility, particularly in conditions like endometriosis and pelvic congestion syndrome. Castor oil contains ricinoleic acid, a powerful anti-inflammatory that reduces swelling and discomfort, improving reproductive organ function and relieving chronic pelvic pain.

Helps with Endometrial and Uterine Health

For women experiencing thin uterine linings, irregular cycles, or symptoms from endometriosis, castor oil packs can stimulate endometrial growth by enhancing blood flow and removing toxins that hinder a healthy uterine environment. A thicker, healthier uterine lining is vital for embryo implantation and pregnancy maintenance.

Supports Liver Health and Hormone Balance

Healthy liver function is crucial for fertility because it regulates hormones by processing estrogen and progesterone efficiently.

Your liver plays a critical role in hormone detoxification. Castor oil encourages liver detoxification by stimulating lymphatic drainage, helping balance hormones like estrogen and progesterone, which is crucial for healthy ovulation and menstruation.

What Are Castor Oil Packs and How Do You Use Them?

Castor oil packs, sometimes called abdominal wraps, are easy-to-use tools for self-care:

Materials: Castor oil, flannel cloth, hot water bottle, and a rag or plastic wrap (note: Pulling Down the Moon’s castor oil abdominal wraps come with additional supportive herbs to blend with the castor oil).
Application: Saturate the cloth with castor oil (and herbs if included).
Placement: Apply the saturated cloth directly on your lower abdomen or above the liver.
Heat & Rest: Cover the cloth with a rag or plastic wrap (to prevent stains) and place a hot water bottle on top. Elevate your feet.
Duration: Relax for 30 minutes.

Use this time to unwind! Try listening to calming music, practicing gentle breathing, or meditation. Repeat several times per week for optimal benefits.

The same pack can be stored in the refrigerator in a sealed glass jar for 2-3 months, or up to 30 uses. Just add a little fresh castor oil every time you use it. If the packs start to develop an odor, it may be a sign that the oil has gone rancid. Soak your cloth in warm water, baking soda, and natural detergent, and hand wash (do NOT put the oily cloth directly in your washing machine) .

You can check out our castor oil pack video to see a visual explanation of the above steps!

Castor Oil in Pulling Down the Moon’s Fertility Programs

At Pulling Down the Moon, castor oil packs are a feature in our holistic fertility approach, including our Fully Fertile App’s popular “ Path to Pregnancy ” course. Our nutrition and holistic fertility programs encourage daily wellness rituals like castor oil packs, enhancing overall reproductive health. We guide you through integrating these self-care methods seamlessly into your fertility plan, both in-person and online.

Tips from Our Fertility Experts

Our experts recommend these practical tips to maximize benefits:

Consistency: Aim for 2-3 castor oil packs weekly for roughly 30 minutes per session.
Comfort is key: Always use gentle, comfortable warmth, not intense heat.
Hydration: Stay hydrated after treatment to aid detoxification.
Mindfulness: Pair your session with relaxing techniques like guided meditation or calming music to amplify relaxation and reduce stress.

When to Start Using Castor Oil Packs

Begin using castor oil packs right after your menstrual period ends, continuing until ovulation occurs. Avoid using them after ovulation if you’re actively trying to conceive, as increased heat post-ovulation is generally not recommended by fertility specialists.

Who Should (and Shouldn't) Use It

Castor oil packs can be beneficial for most women on their fertility journey, especially those experiencing thin uterine lining, pelvic inflammation, or hormonal imbalances. However, they should be avoided:

If you are pregnant or suspect pregnancy
During menstruation (to avoid increased bleeding)
If you have open wounds or active infections
If you are undergoing a medicated fertility cycle, consult with your doctor before using castor oil packs

You can always consult with a Pulling Down the Moon holistic fertility expert if you’re unsure about the suitability of castor oil packs for your specific condition.

Complementary Therapies (Acupuncture, Massage, Yoga, Nutrition)

Enhance your fertility outcomes by complementing castor oil therapy with holistic treatments such as fertility acupuncture, fertility massage, fertility yoga, and personalized nutrition plans from our expert fertility nutritionists. Together, these holistic therapies support your entire well-being, fostering optimal fertility.

Signs It’s Working, and When to Talk to a Specialist

Positive indicators that castor oil packs are supporting your fertility include:

Improved menstrual regularity
Reduction in pelvic pain and cramping/PMS
Increased cervical mucus production
Enhanced uterine lining thickness (verified by ultrasound)

If you notice these positive signs, it indicates your holistic self-care efforts are paying off. However, if you continue experiencing significant fertility challenges, unusual symptoms, or no improvement after consistent use, our specialists are ready to help.

Ready to enhance your fertility journey? Explore the Fully Fertile App that includes Yoga for Fertility Instant Access and Pulling Down the Moon’s nutrition support services to empower your path to pregnancy today. At Pulling Down the Moon, we believe that holistic self-care empowers your fertility journey. Schedule a consultation today, and we’ll help provide personalized insights, allowing you to move forward confidently on your fertility journey.

Meet Meredith Nathan

View Profile: Director of Massage at Pulling Down the Moon

Meredith Nathan, L.M.T., graduated with honors from Northwestern University and the Chicago School of Massage Therapy. She's certified in Gynovisceral Manipulation, Lymphatic Drainage Technique, CranioSacral Therapy, and Prenatal Massage, with additional training from the Upledger Institute and Mercier Training Institute. In 2008, she developed the Fertility Enhancing Massage (FEM) Protocol™, and in 2017, she became an approved provider of Continuing Education in Fertility Massage with the NCBTMB. Meredith received the AMTA’s 2018 Pioneer Award, and her work has been featured in Massage Magazine, Conceive Magazine, and 'Fully Fertile: A 12 Week Holistic Plan for Optimal Fertility'. She's committed to empowering women and families for optimal health, blending holistic modalities with modern science. As a fertility baby herself, Meredith is dedicated to helping patients become parents and setting new standards in holistic fertility.

How Many Acupuncture Sessions Do I Need Before I See Fertility Improvement?

Fri, 08 Aug 2025 19:01:45 GMT

Written By:

Christine Davis, L.Ac

Director of Acupuncture

If you're exploring acupuncture to support fertility , you're probably wondering: How long will it take to notice results?

When to Expect Results from Fertility Acupuncture

While every person is different, many start to feel subtle improvements—like reduced stress, better sleep, or a more regular cycle—after 3 to 6 sessions. For deeper hormonal balance and menstrual regulation, we often recommend weekly treatments for at least 3 months. This timeframe aligns with the natural 90-day maturation cycle of an egg, giving acupuncture a chance to support blood flow, hormone balance, and overall reproductive health.

Acupuncture can be helpful whether you’re just starting to track your cycle, addressing specific concerns like PCOS or endometriosis , or trying to conceive naturally.

What About Acupuncture and IVF or IUI?

If you’re preparing for an assisted reproductive technology (ART) cycle like IVF or IUI , acupuncture can be a powerful ally.

In these cases, it’s ideal to begin treatment at least 8 to 12 weeks before your cycle begins . Regular sessions during this preparation phase can help:

Improve ovarian and uterine blood flow
Regulate hormones and reduce stress
Support your response to fertility medications
Enhance uterine lining and egg quality
Ease side effects and promote emotional well-being

Acupuncture is also commonly used during stimulation, transfer, and the two-week wait, with protocols tailored to each phase.

Is It Too Late to Start Acupuncture Before Fertility Treatment?

Not at all. Even if you're already close to ovulation or have started your IVF cycle, acupuncture can still offer valuable support. Sessions during the stimulation phase, right before ovulation or embryo transfer, and even during the two-week wait can help reduce stress, improve blood flow, and support your body's response to treatment. While starting earlier is ideal, it’s never too late to benefit from the calming and balancing effects of acupuncture.

How to Get the Most from Fertility Acupuncture

Whether you’re just starting out or preparing for an IVF or IUI cycle, give your body time to respond. Fertility-focused acupuncture works best as a steady, supportive process—not a quick fix. With consistency and care, it can make a meaningful difference in your journey.

If you’re ready to explore how acupuncture can support your fertility journey, our Chicago-based fertility acupuncture team at Pulling Down the Moon is here to provide personalized, compassionate care every step of the way.

Seed Cycling for Hormonal Balance

Mon, 23 Jun 2025 19:22:47 GMT

Written By:

Co-Founder of Pulling Down the Moon, reg. Yoga Teacher, Yoga Swami

Co-Found Fully Fertile,

Licensed Massage Therapist and Director of Massage

A growing trend I keep hearing about in the fertility community is something called “seed cycling.” Seed cycling seems to have a magic effect on hormone balance. But what is seed cycling, and how does it work? Well, to put it simply, you eat seeds… specific seeds, at specific times. Sounds a little like hocus pocus? Let’s take a closer look.

Understanding Seed Cycling for Hormone and Fertility Support

To understand seed cycling, it's helpful to understand the dominant hormones at various stages of your cycle. During the first half of your cycle (from the first day of your period to ovulation), estrogen rises. During the second half of your cycle (from ovulation till the day before your period OR a positive pregnancy test), progesterone rises while estrogen declines. Estrogen and progesterone imbalances can create amenorrhea (loss of period), anovulation (lack of ovulation), irregular cycles, severe PMS, and short luteal phases.

How Different Seeds Support Each Phase of Your Cycle

Certain seeds have specific nutritional properties that can help boost these hormones. Pumpkin and flax seeds, for instance, contain lignan and zinc which can improve estrogen levels, prevent excess estrogen, and prepare the body for rising progesterone levels. Sesame seeds and sunflower seeds, on the other hand, also contain vitamin E and selenium, which help boost progesterone levels and cleanse the liver of excess estrogen.

Is There Scientific Proof That Seed Cycling Works?

Are there copious studies out there proving the efficacy of seed-cycling? Not really. But there's a growing body of women that swear it works, and the logic behind the nutritional value of seeds and their impact on hormonal balance is sound. And though hormone balance is impacted by many aspects of diet, environment, genetics, and lifestyle, adding in a little sprinkle of endocrine supporting seeds certainly can't hurt!

How to Start Seed Cycling for Hormone Balance

Want to try it? Here's your recipe for seed cycling success:

Eat 1-2 tbsps of pumpkin seeds and 1-2 tbsps of flax seeds daily during the follicular of your cycle. Once you ovulate, have 1-2 tbsps of sunflower seeds and 1-2 tbsps of sesame seeds daily during your luteal phase. Ground up seeds seem to work best - you can use a coffee grinder or tool of choice to make this easy. Sprinkle them on yogurt, a salad, or have them in a smoothie.

Seed Cycling for Irregular Cycles or Moon Cycle Tracking

And if your cycle is irregular, you can simply alternate these seeds in 2 week spans (you may just find the seeds nudge you back into balance). Some women even find using the moon as a calendar works well (treating the new moon till the full moon as their follicular phase, and the full moon to the new moon as their luteal phase). Though this may sound even stranger, keep in mind the gravitational pull of the moon impacts the ocean, our center of gravity, and even our menstrual cycles.

I hope this information spices up your diet - happy seeding!

Check out the 14 Day Fertility Prep Detox Track to learn more about a fertility-friendly diet!

Meet Meredith Nathan

View Profile: Director of Massage at Pulling Down the Moon

How Stress Affects Fertility & Ways to Manage It

Tue, 06 May 2025 19:16:09 GMT

Written By:

Tamara Quinn

You’ve probably heard it before– just relax and it’ll happen . If only it were that simple.

The thing is, stress shows up in unexpected ways. It’s in our packed calendars, in the late-night googling, and not to mention the emotional weight of feeling like your body isn’t cooperating… it ultimately makes stress feel like an unavoidable part of the journey.

But here's what many people don’t talk about: stress can play an active role in fertility struggles, affecting hormonal balance, ovulation, and even implantation.1 And that doesn’t mean you're doing anything wrong. It just means your body is asking for care in a different way.

At Pulling Down the Moon, we’ve seen what happens when women get the space and tools to calm the chaos, support their cycles, and reclaim a little control. And understanding the full picture of stress and fertility is one small, powerful step toward feeling more in control.

How Does Stress Affect Fertility?

When you're under pressure, mentally, emotionally, or physically, your body shifts into survival mode. That might look like running on caffeine, skipping meals, or tossing and turning at night. When your brain senses stress, it tells your body to produce more cortisol and adrenaline, the hormones that help you "push through." But those same stress hormones can throw off the delicate balance your reproductive system relies on.

They can interfere with the release of key fertility hormones like GnRH (gonadotropin-releasing hormone), which affects ovulation [1]. Chronic stress can also impact your cycle, reduce egg quality, and make it harder for the body to support implantation. Even the uterine lining can be affected [2].

While it’s not that stress alone causes fertility struggles, it can create extra roadblocks. The more we understand the link between stress and fertility, the more we can work with our bodies, not against them.

The Body’s Stress Response and Its Impact on Fertility

Your body is wired for survival, not spreadsheets and traffic jams. When it senses ongoing stress, even the kind that feels “normal,” it kicks off a chain reaction designed to protect you, not reproduce.

The hypothalamus (your brain’s command center) tells your adrenal glands to produce stress hormones, which can block or delay the release of reproductive hormones [3]. Over time, this can confuse your menstrual cycle and make ovulation less predictable. Stress can also reduce blood flow to the uterus and digestive system, because your body is prioritizing fight-or-flight [4].

In short, your body may start acting like now is not a good time for pregnancy, even if your heart says otherwise.

Signs Stress May Be Affecting Your Fertility

Stress has a way of making you question everything… your timing, your choices, even your body. And when fertility is already complicated, it can feel like one more thing you’re supposed to “fix.”

But here’s the truth: stress is not your fault. It’s not a character flaw or a sign that you’re doing something wrong. It’s a very human response to a deeply personal experience that doesn’t follow straight lines or easy timelines. It’s the pressure to stay optimistic when your heart is tired. And it’s the loneliness that can creep in (even when you’re surrounded by people who care).

Some signs stress may be affecting your fertility:

Irregular or missing periods
Trouble sleeping or constantly waking up at night
Changes in appetite or digestion
Feeling emotionally drained or disconnected from your body
Increased PMS symptoms or more painful cycles
Ongoing anxiety, tension, or overwhelm

That said, you don’t have to eliminate stress entirely (honestly, who can?). The goal is to create space for your body to feel supported instead of depleted. These small, intentional steps can help you begin to shift that internal message.

Ways to Manage Stress and Support Your Fertility

Let’s be honest, there’s no one-size-fits-all solution. But there are practices that can help regulate stress and gently support your reproductive health. The key is finding what works for you and building from there.

Move Your Body with Intention

Exercise doesn’t have to mean sweating it out for an hour a day. Even gentle movement, like a short walk, yoga session , or dance break in your kitchen, can help lower cortisol, relax tense muscles , and improve blood flow to your reproductive organs. Choose movement that feels grounding, not draining.

Nourish Your Body with Fertility-Boosting Foods

Stress can mess with digestion and appetite, making balanced nutrition feel harder to maintain. Focus on meals that stabilize blood sugar and support hormone health. Think whole grains, leafy greens, colorful veggies, healthy fats, and clean protein. Eating regularly and mindfully sends the message to your body that it’s safe, nourished , and not under threat.

Practice Mindfulness and Breathing Techniques for Stress Relief

Your breath is one of the quickest ways to reset your nervous system. Even a few minutes of slow, conscious breathing can help you move out of fight-or-flight and into a calmer state. Apps, meditations, or simple breathwork practices can help you build a habit that supports both your mental clarity and physical health.

Make Rest a Priority for Your Fertility

We live in a society that really glorifies productivity, and that can make us feel guilty about resting. But rest isn’t lazy, it’s restorative. Sleep helps regulate hormones, lowers inflammation, and gives your body the recovery time it needs. If falling asleep is tough, consider small rituals like limiting screen time, journaling before bed, or sipping a calming tea. https://www.pullingdownthemoon.com/lower-stress-from-conception-to-postpartum-with-massage.

Do What Brings You Joy

Joy is medicine, too. Moments like laughing with friends or family, connecting with your community, and tapping into creative outlets fill your cup in ways that stress can’t touch. Make space for things that light you up, even if they feel unrelated to fertility. In truth, they support it in powerful ways.

We’re Here to Support Your Fertility Journey

If stress has started to feel like the background noise of your fertility journey, you’re not alone, and you’re not doing anything wrong. This process can be beautiful, but also messy, emotional, and full of waiting. And all of that can take a real toll on your mind, body, and spirit.

The good news? You don’t have to navigate it all on your own.

At Pulling Down the Moon, we believe that caring for your whole self, physically, emotionally, and energetically, can open up space for healing and possibility. Our offerings are designed to meet you wherever you are, from our Signature Yoga for Fertility program and Fully Fertile App , to personalized support through acupuncture, nutrition, and mind-body coaching.

If you’re ready to create more calm, connection, and clarity on your path to pregnancy, we’re here .

References

Palomba, S., Daolio, J., Romeo, S., Battaglia, F. A., Marci, R., & La Sala, G. B. (2018).
Lifestyle and fertility: the influence of stress and quality of life on female fertility. Reproductive Biology and Endocrinology, 16(1). https://doi.org/10.1186/s12958-018-0434-y
Dong, Y., Cai, Y., Zhang, Y., Xing, Y., & Sun, Y. (2017). The effect of fertility stress on
endometrial and subendometrial blood flow among infertile women. Reproductive Biology and Endocrinology, 15(1). https://doi.org/10.1186/s12958-017-0236-7
Cleveland Clinic Medical. (2025, March 3). Hypothalamus. Cleveland Clinic.
https://my.clevelandclinic.org/health/body/22566-hypothalamus
Katie Depre. (2023, September 27). How Does Acupuncture Work, and What Can it
Treat? Carolina Total Wellness. https://carolinatotalwellness.com/blog/index.php/2023/09/27/how-does-acupuncture-work-and-what-can-it-treat/

Meet the Author: Tamara Quinn

Tami, the Co-Founder of Pulling Down the Moon, played a pivotal role in transforming the care provided to women facing infertility. After a corporate career, she sought balance and meaning through yoga and ancient healing practices, eventually leaving the corporate world. Tami became a registered yoga teacher (RYT), immersing herself in mystical yogic traditions such as Kriology and Ayurveda. She also attained the status of a reiki master, a disciple of Kriya yoga, and an ordained Swami. Utilizing her extensive training, Tami creates fertility rituals, meditations, and yoga classes tailored to women dealing with infertility, some of which are highlighted in her co-authored book, "Fully Fertile, A 12-Week Plan to Optimal Fertility." Her journey remains ongoing as she continues to learn from her Guru and her students, demonstrating a deep commitment to her path.

Types of Holistic Therapy Options to Improve Your Health

Thu, 10 Apr 2025 13:58:08 GMT

Written By:

Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

What exactly does the term “holistic therapy” mean when it comes to improving your fertility? If you and your partner have been trying to conceive (TTC) but haven’t been successful yet, you may be eager to try just about anything to see those lines on the pregnancy test. Today we will explain what holistic fertility therapy is, and how you can get the support you need from a variety of holistic therapy experts and other people going through the ups and downs of a fertility journey too. Here at Pulling Down the Moon in Chicago and Highland Park , we have created an empathetic community dedicated to walking this path with you.

What is Holistic Therapy?

The idea behind holistic therapy for fertility is that the whole body and mind should be healthy and “in sync”. It’s the idea that the body, mind, spirit, lifestyle, and emotions all impact overall health, and therefore, fertility. Holistic therapies seek to help people balance all of those areas to reduce stress and improve the body’s “ecosystem” to optimize conditions for conception. Holistic therapy also involves both partners, male and female, since infertility issues can originate from either or both partners in equal measure.¹ Holistic therapies can include practices such as Traditional Chinese Medicine (TCM) , yoga , acupuncture , meditation, massage therapy , and nutrition . It can also include getting involved in a like-minded community with people who understand what you’re going through.

What Can Holistic Therapy Help With?

Holistic therapy can help guide couples on the TTC path to create healthier conditions for their sperm and eggs to combine and create new life. Although things like yoga and massage may not make you pregnant, they can help lower mental stress and oxidative stress that might be impeding fertility. Assessing nutritional gaps and improving your diet, adding low-impact exercise, and getting better sleep can help create optimal conditions as well. All the holistic services at Pulling Down the Moon are designed to help you create the ideal conditions for wherever you find yourself on your fertility journey.

Holistic Therapy for Fertility

To break this down a little more, let’s talk about couples who may be working with their doctors on IVF or IUI processes. Holistic therapies do not replace these medical services. They are, however, designed to support you through those processes with the hope of optimizing their outcome. One of Pulling Down the Moon ’s biggest support services to date in this regard is our new Fully Fertile App . You can download this app right now to get science-based, expert-vetted fertility education, sign up for classes, and chat with other people going through the roller-coaster ride of a fertility journey. This can help lower your stress levels² and help you see that you are not alone in your situation! This app has already empowered many people with hope and knowledge to help them succeed in their goals.

How Holistic Therapy Works

The first step in receiving holistic therapy for fertility is to work with your healthcare provider to find out everything you can about your condition . Become educated about your body, including any conditions, nutritional deficiencies, etc. that might be holding you back as you and your partner are trying to conceive. Then contact Pulling Down the Moon and schedule an introductory consultation where we can discuss your unique situation and how different holistic therapies might support and boost your efforts. You can also download the Fully Fertile App right now and start educating yourself and connecting with experts and other couples today. There’s no need to wait for an appointment there!

Types of Holistic Infertility Treatment Options

Pulling Down the Moon provides a broad palette of holistic infertility therapies you can consider. Our service providers hold the top certifications and education in their fields and specialize in helping women and men going through infertility. Some of the holistic therapies we provide include:

Acupuncture

Acupuncture is a discipline within Traditional Chinese Medicine (TCM) and it has thousands of years of history behind it, as well as a growing body of scientific literature surrounding its overall health benefits, including benefits for fertility in men and women. Acupuncture involves inserting very thin, sterile needles into specific points on the body that help to balance your energy levels (called qi or “chi” in Chinese medicine. In more scientific terms, some studies show acupuncture may support women undergoing ART³ and may also support men’s reproductive health as well⁴, although more studies are needed to assess the underlying mechanisms. Some studies suggest that acupuncture may support fertility by regulating hormone levels and menstruation cycles, improving circulation to reproductive organs, and improving sperm count and motility.⁵ Receiving acupuncture from a certified, licensed fertility acupuncturist is a safe and supportive way to reduce stress levels and support your journey.

Yoga

Yoga is another stress-reducing, mental, and physical health-improving practice that can support your holistic fertility journey. There are many different yoga disciplines, so it’s important to meet with a yoga instructor who specializes in fertility concerns for both men and women. One of the great things about yoga is that you can practice it at home whenever you feel you need it. In fact, we have online yoga classes that you can participate in via our Fully Fertile App as well! There is evidence that yoga can help both men⁶ and women⁷ on their fertility journey, especially when it comes to relieving stress, balancing hormones, and improving circulation to the reproductive organs.

Massage

Massage therapy has a long, multidisciplinary, and multicultural history of lowering stress levels, improving circulation, reducing inflammation, and relieving pain. Some studies even indicate possible positive correlations between IVF pregnancy rates and targeted fertility massage therapy .⁸ Pulling Down the Moon has specially trained, certified, licensed massage therapists who perform safe, relaxing fertility massage therapy designed to fully support women and men through their fertility journeys.

Meditation

Meditation, breathing techniques, and mindfulness exercises can reduce stress levels, which reduces the stress hormone cortisol, which, in turn, may have a positive outcome on your fertility efforts.⁹ Although more research is needed to determine a conclusive link between meditation and fertility, it is a safe, easy, holistic therapy that you can access any time, and anywhere you want to. The Fully Fertile App even has mindfulness and meditation resources you can access right now if you want to give it a try.

Nutrition

Nutrition is such an important part of overall health that it cannot be separated from fertility. Getting the right nutrients, trying to eliminate unhealthy additives and toxins, and eating for overall health and well-being are essential. Eating for weight management and regulating other conditions that impact fertility while also eating happily delicious meals is a crucial part of the overall picture. Pulling Down the Moon has certified fertility nutritionists on staff, and we run Fully Fertile Nutrition classes and provide additional, ongoing support through the Fully Fertile App.

Stress Management

Many of the holistic therapies we provide at Pulling Down the Moon are designed to lower your stress levels and help you manage what can be a very challenging situation. In addition to massage therapy, yoga, meditation, acupuncture, nutrition, etc. one of the most important aspects of care here is the genuine, supportive community that we have created with our experts and clients like you who know what it means to struggle with infertility. By connecting with our community in person, or through the Fully Fertile App , you can talk with people who “get it” on a deeper level and can lift and commiserate with you. Fostering social and emotional support and connection is crucial to lowering stress levels and feeling empowered to keep going, even when times are hard.

How Pulling Down the Moon Supports Your Fertility Journey

Pulling Down the Moon isn’t just a holistic fertility therapy clinic, it is a fully formed community of people who have been where you are, and who want to walk alongside you and support you as you travel this TTC road. Contact us with any questions, schedule your first consultation , and download the Fully Fertile App to enjoy that support today.

References

Cleveland Clinic. (2023, April 19). Infertility: Causes & Treatment. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/16083-infertility
Rooney, K. L., & Domar, A. D. (2018). The relationship between stress and infertility. Body-Mind Interaction in Psychiatry, 20(1), 41–47. https://doi.org/10.31887/dcns.2018.20.1/klrooney
Zheng, C. H., Zhang, M. M., Huang, G. Y., & Wang, W. (2012). The Role of Acupuncture in Assisted Reproductive Technology. Evidence-Based Complementary and Alternative Medicine, 2012, 1–15. https://doi.org/10.1155/2012/543924
Kwon, O., Jerng, U., Jo, J.-Y., Lee, S., & Lee, J.-M. (2014). The effectiveness and safety of acupuncture for poor semen quality in infertile males: a systematic review and meta-analysis. Asian Journal of Andrology, 16(6), 884. https://doi.org/10.4103/1008-682x.129130
Clinic, C. (2023, February 21). Acupuncture for Fertility: Can It Help You Get Pregnant? Cleveland Clinic; Cleveland Clinic. https://health.clevelandclinic.org/acupuncture-for-fertility‌
Sengupta, P., Chaudhuri, P., & Bhattacharya, K. (2013). Male reproductive health and yoga. International Journal of Yoga, 6(2), 87. https://doi.org/10.4103/0973-6131.113391
Yadav, A., Tiwari, P., & Dada, R. (2024). Yoga and Lifestyle Changes: A Path to Improved Fertility – A Narrative Review. International Journal of Yoga, 17(1), 10–19. https://doi.org/10.4103/ijoy.ijoy_211_23‌
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19–31. https://doi.org/10.1016/j.ctcp.2016.04.005
Li, J., Long, L., Liu, Y., He, W., & Li, M. (2016). Effects of a mindfulness-based intervention on fertility quality of life and pregnancy rates among women subjected to first in vitro fertilization treatment. Behaviour Research and Therapy, 77, 96–104. https://doi.org/10.1016/j.brat.2015.12.010

Meet Beth Heller

View Profile: Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Beth Heller is a co-founder and co-director of Pulling Down the Moon, Inc., where she specializes in Integrative Care for Fertility (ICF). With a Master's Degree in Human Nutrition and Dietetics, she previously worked as a Nutrition Researcher on an NIH-funded study before discovering the powerful connection between mind and body through yoga. Beth's journey into yoga began in 1998, helping her regain her reproductive health, and she later delved into deeper practices, including meditation and breathwork. Despite experiencing the loss of a stillborn daughter, Beth found solace in yoga's ability to provide inner stability and hope. She co-founded Pulling Down the Moon and continued her personal fertility journey, eventually welcoming two sons. Beth's mission is to share the tools of yoga and traditional healing therapies with others facing fertility challenges, and she is an active member of relevant professional organizations while teaching yoga in the Chicago area.

Tips for Spring Restoration

Tue, 18 Feb 2025 16:57:04 GMT

Despite the snow, spring has officially arrived this month! March brings the promise of new life. We love this time of year. The ground starts to smell fresh and ripe. Small green buds begin to swell from the earth reaching up, up, up. Birds chatter in the trees. The sun stays in the sky a little longer each day. After a long, cold winter of hibernation, spring restores nature’s beauty.

Spring inspires us to restore ourselves, too and these self-care techniques will lead you to restoration of mind, body and spirit.

Hydrate. Drink a glass or two of water first thing in the morning. Keeping yourself hydrated helps boost your mood, improves brain power and protects you against disease.
Make a gratitude list. Spending just a few minutes a day writing down what you are grateful for can dramatically shift your day. The more gratitude you have, the more open to abundance you become.
Breathe. Set aside a few minutes each day to practice breathing. There are so many benefits! Among them, diaphragmatic breathing alleviates stress, reduces pain, strengthens internal muscles and moves blood to organs and tissues. If you aren't sure how to get started, then try our next drop-in yoga class, Circulate Uterine Blood Flow Practice with PDtM co-founder Beth Heller on our Fully Fertile App, or schedule an Soothe the Senses: Calm the Nervous System Fertility Enhancing Massage™ to receive some hands-on breath work coaching.
Stretch. Five to 10 minutes of stretching in the morning increases energy levels, enhances circulation, reduces injury and centers your mind. Even better is a regular yoga practice. Get started by downloading the Fully Fertile App today to give you a jump start! Our next Signature Yoga for Fertility Series begins on March 29th to reduce anxiety and stress by 20% or more in just six weeks.
Eliminate something from your diet that isn’t serving you. I nstead of overhauling your entire diet, start by taking out one food that doesn’t nourish your body. Replace it with a different item that supports your desire for restoration. Learn even more by working with scheduling a nutrition consult !

We look forward to seeing you virtually or in-person at one of our centers to help you get started. Many wishes for a beautiful spring!

Online Infertility Support Groups: Finding Your Community

Mon, 27 Jan 2025 16:12:16 GMT

Written By:

Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

There’s something about hardship that naturally triggers feelings of isolation. Infertility is one of those hardships that hits especially hard like that. Friends and family members who were always your closest confidants before seem to have no trouble getting pregnant, and now those relationships are fraught with awkwardness and pain. You feel like everyone else is having a baby but you . And that hurts. But you still need support, and you need it from sensitive, caring people who understand what it feels like to be in your shoes. Infertility support groups online can fill that void, help you not feel so isolated, and even point you in the direction of resources that might help you fulfill your deepest desire to grow your family. Here at Pulling Down the Moon , we have created a whole community of holistic fertility service providers and community members who can connect with you through our Fully Fertile App , 24/7.

The Importance of Infertility Support Groups

A recent Canadian study¹ surveyed hundreds of women and men struggling with infertility about their need and desire for online peer support groups. The anonymous online survey found, not surprisingly, that just above 80 percent of men and almost 90 percent of women expressed interest in joining infertility support groups online to help them grapple with the stress involved in trying to conceive (TTC) . That tracks. Although nearly 15 percent of couples report fertility problems (that's millions of people), many of them feel very isolated because of the stigma surrounding infertility.² Those stresses were heightened for couples in a variety of ethnic, socioeconomic, and religious communities where discussing matters of sexuality and fertility carries even more stigma or stress. And as science has discovered, increased levels of stress can impede bodily processes required to create a hospitable environment for conceiving and carrying out a healthy pregnancy.³ Studies have shown that online social and emotional support groups for individuals experiencing infertility can help buffer participants against depression and anxiety, which seems to offer some improvement in pregnancy rates.⁴

The Benefits of Joining Online Infertility Support Groups

Many online infertility support groups exist, and certainly, there is at least one out there that will match what you are looking for—whether you are looking for a local online support group with in-person meeting options, or you are looking for a specific IVF support group online, etc. Finding the right one for you may take some “lurking” and may involve some moments where you struggle to find the right words to introduce yourself and your situation. Once you get involved, however, you may discover some tangible emotional and mental health benefits that can help you cope better as you walk through your fertility journey:

More Community, Lower Stress

If you’ve been carrying a lot of stress from infertility in your mind and body (they are intrinsically connected, after all), sharing your experience in an online support group with people who are going through the same type of struggle can lower your stress levels by helping you see that you are not alone in your TTC struggle. There is a whole community out there who understands. Studies show that empathy, shared advice, and even friendships developed through infertility support groups online lowered stress levels and gave people a supportive outlet to share their frustrations.⁵

Online Support, 24/7

If you’re up in a panic or fit of tears over your infertility journey at 2 a.m., you can log into your infertility or IVF support group online and get your feelings out right then and there. Sometimes, just getting those feelings out in a post or looking through other posts and offering support and solidarity in the middle of the night can relieve stress and allow you to go back to sleep. When you wake up, other members may have expressed their solidarity, or you may find someone else up in the middle of the night to chat with who is going through the same thing.

Advocacy and Information

Online support groups can be a good source of information and resources that you might not have heard about before. For instance, Pulling Down the Moon’s Fully Fertile App is not only a place to connect with a wonderful infertility support group, but our holistic fertility service providers have decades of scientific knowledge and expertise to share with couples seeking help to get pregnant. In our online fertility support group in the app, you can access articles , resources, information, and support to help you move forward on your journey.

So, when it feels like nobody else in your family or friend group understands what you’re going through, joining an online infertility support group can help you find that support and community that you deeply need to lower your stress levels.

How to Find the Right Infertility Support Group Online

That said, there are many infertility support groups online, and not all of them are going to suit your needs. Some have a local focus that's out of your geographical area. Some are wonderful faith-based groups. Some are especially for the LGBTQ+ community. Others are focused on supporting those going through the grieving process. Some are specifically geared towards being an IVF support group online.

One great resource for finding an online infertility support group that fits you is RESOLVE dot org . Click on the “Get Help” drop-down menu and select “Find a Support Group”. On the left panel of that page, you can filter groups by state, region, category, and topic. Once you click “Submit” you’ll get a list of support groups that you can search through and contact. You can also simply download the Fully Fertile App from Pulling Down the Moon via the App Store or Google Play right now and get access to a wide range of resources and our own incredible online infertility support group.

3 Tips for Getting the Most Out of Online Support Groups

Once you find a support group that feels like it fits you, and you’re ready to start participating, there are some important things to know about getting and giving the most benefit within your new online community:

1. Be Open to Sharing

Remember, you are opening up in a group where everyone else is on a similar journey. Be willing to introduce yourself and share your story to your comfort level. In addition to sharing as you go, be sure to express empathy and support to others in the group. You’ll start becoming part of the community and start building and expanding it through your efforts as well. You may even make lifelong friends this way.

2. Engage Consistently

As you begin to post regularly, be sure to look through other posts and respond with support. Come back often and offer the support you’re seeking. These online support groups can become a place where you can share, receive, offer hope, and join together in your shared dreams of growing your families.

3. Leverage Additional Tools

Many support groups offer access to resources, workshops, meet-ups, and research about infertility. Make sure to delve into these resources and get to know everything your infertility support groups have to offer. As you spend more time in the group and understand its tools and resources better, you’ll be able to help other new community members enjoy those resources and the hope they provide too.

When Is the Right Time to Seek Online Support?

Anytime you feel like you need it. There’s no “appropriate” time to wait if you feel like the stress of infertility is too overwhelming for you. Don’t wait! Seek support today! Right now! Once you’re connecting with your new, empathetic community who “gets it”, you’ll probably wonder why you didn’t join an online infertility support group sooner.

How Pulling Down the Moon Supports Your Fertility Journey

Our Pulling Down the Moon team has created the Fully Fertile App to help everyone (even those outside of the Chicago and Highland Park area) connect to the amazing, supportive community we have built to share the emotional load of the journey toward trying to conceive. If you’re in the area, schedule an initial consultation to meet our patient advocate in person, or simply contact us with any questions regarding our holistic fertility services and the infertility support community we’ve created for you. Don’t wait! We’re here for you now!

Check Out Our App: Fully Fertile

A private, social community dedicated to fertility support, where you can connect with friends, join our signature Yoga for Fertility class, and access our master course, A Path to Pregnancy , for a holistic approach to your journey. Learn more ->

References

Grunberg, P. H., Dennis, C.-L., Da Costa, D., & Zelkowitz, P. (2018). Infertility patients’ need and preferences for online peer support. Reproductive Biomedicine & Society Online, 6, 80–89. https://doi.org/10.1016/j.rbms.2018.10.016
NIH. (2018, February 8). How Common Is infertility? Http://Www.nichd.nih.gov/. https://www.nichd.nih.gov/health/topics/infertility/conditioninfo/common‌
Rooney, K. L., & Domar, A. D. (2018). The relationship between stress and infertility. Body-Mind Interaction in Psychiatry, 20(1), 41–47. https://doi.org/10.31887/dcns.2018.20.1/klrooney
Erčulj, V. I., & Žiberna, A. (2021). The Role of Online Social Support in Patients Undergoing Infertility Treatment – A Comparison of Pregnant and Non-pregnant Members. Health Communication, 1–7. https://doi.org/10.1080/10410236.2021.1915517
Malik, S. H., & Coulson, N. S. (2010). Coping with infertility online: An examination of self-help mechanisms in an online infertility support group. Patient Education and Counseling, 81(2), 315–318. https://doi.org/10.1016/j.pec.2010.01.007

Meet Beth Heller

View Profile: Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Take the Next Step Toward Parenthood

Tue, 21 Jan 2025 22:01:49 GMT

Discover Our New Testing Options to Support Your Fertility Journey

At Pulling Down the Moon, we are thrilled to introduce advanced testing options to support your fertility journey. Whether you are trying to conceive naturally or with the help of assisted reproductive technologies (ART) like IUI or IVF, these tests can provide valuable insights into your health and help uncover potential barriers to conception.

Why Testing Matters in Your Fertility Journey

When it comes to fertility, understanding the root causes of challenges is essential. Often, underlying factors such as hormonal imbalances, nutrient deficiencies, gut health issues, or inflammation can go unnoticed but have a significant impact on your ability to conceive. With the right testing, we can create a personalized plan to address these factors and optimize your chances of a successful pregnancy.

Introducing Our Testing Options

We are proud to offer the following advanced tests as part of our fertility support services:

1. DUTCH Plus

The DUTCH Plus test provides a comprehensive assessment of hormone levels and adrenal function. It evaluates stress hormones, including cortisol, and can help identify adrenal imbalances that may affect fertility. This test is especially beneficial for addressing symptoms and conditions such as premenstrual syndrome, infertility, unexplained abdominal weight gain, irritable bowel syndrome, anxiety, headaches, high blood pressure and blood sugar issues, mood changes, fatigue, sleep disturbances, and thyroid function concerns that could be impacting your reproductive health.

Who is it for?
Women and men experiencing symptoms of adrenal imbalance, unexplained fertility challenges, or stress-related hormone issues.

Benefits:

Provides detailed insights into adrenal health and stress hormones.
Identifies hormonal imbalances that may impact fertility.
Supports a more targeted approach to optimizing reproductive health.

2. DUTCH Cycle Mapping Plus

The DUTCH Cycle Mapping Plus test tracks your hormone levels throughout your entire menstrual cycle. This dried urine test evaluates fluctuations in key reproductive hormones such as estrogen and progesterone, helping to uncover patterns that may not be detected in standard single-day hormone testing. It also shows estrogen metabolites, indicating how well your body metabolizes and detoxifies estrogen, and evaluates adrenal hormones such as androgens like testosterone, which may be coming from the ovaries (like in the case of PCOS) vs your adrenal glands. It also helps detect issues with circadian rhythm since it tests the Cortisol Awakening Response (CAR) to provide insights into your adrenal function.

Who is it for?
Women with irregular cycles, suspected hormonal imbalances, or unexplained fertility challenges.

Benefits:

Tracks hormonal fluctuations over a full cycle.
Identifies issues with estrogen metabolism and adrenal hormone levels.
Provides critical information for optimizing natural conception or assisted fertility treatments.

4. NutrEval FMV for Comprehensive Nutrient Evaluation

Optimal nutrient levels are essential for your reproductive health. The NutrEval FMV test provides a detailed analysis of your body’s nutrient status, including vitamins, minerals, antioxidants, and fatty acids. It also evaluates markers of oxidative stress, which can impact egg and sperm quality.

Who is it for?
Those looking to optimize their nutrient status or with unexplained fertility issues.

Benefits:

Identifies specific nutrient deficiencies.
Supports a targeted dietary and supplementation plan to improve egg and sperm health.
Enhances your body’s ability to sustain a healthy pregnancy.

5. Additional Lab Testing

We also offer targeted lab testing to assess other key factors influencing fertility:

Thyroid Panel: Ensures your thyroid is functioning optimally for ovulation, implantation, and conception.
Vitamin D Levels: Essential for hormone regulation and implantation. Deficiency is linked to infertility and poor IVF outcomes.
Blood Sugar Regulation: Evaluates glucose and insulin levels, crucial for managing conditions like PCOS and insulin resistance.
Inflammation Markers: Helps uncover underlying inflammation that may be impacting immune function and fertility.
Iron Studies: Ferritin, serum iron, TIBC (Total Iron Binding Capacity) to assess iron levels.

Who is it for?
Anyone wanting a comprehensive view of their health as it relates to fertility.

Benefits:

Provides a complete picture of health.
Addresses potential hidden barriers to conception.
Supports a holistic approach to fertility.

How These Tests Can Benefit You

By uncovering the root causes of fertility challenges, these tests empower us to create a customized plan tailored to your unique needs. Whether it’s balancing hormones, improving gut health, or addressing nutrient deficiencies, our goal is to help you optimize your body’s ability to conceive and maintain a healthy pregnancy.

Take the Next Step Toward Parenthood

If you’ve been struggling to conceive or are preparing for fertility treatments, these testing options can provide the answers you’ve been looking for. At Pulling Down the Moon, we’re here to guide you every step of the way, offering compassionate care and evidence-based solutions to support your journey.

Ready to learn more? Contact us today at: 312-321-0004 to schedule an initial nutritional counseling session with PDtM RDN Sadie Wells and explore which testing options are right for you. Let’s work together to uncover the root causes and help you achieve your dream of parenthood.

Fertility Rate by Race: How Ethnicity May Impact Fertility

Tue, 07 Jan 2025 22:43:10 GMT

Written By:

Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

The Centers for Disease Control and Prevention (CDC) reports that 13.4 percent of women in the United States have “impaired fecundity” or fertility struggles.¹ That represents about 9.7 million women who are undergoing real struggles trying to grow their families. Let’s meditate on these numbers and what they mean for just a moment. Statistics can be… confusing at best, and misleading at worst. While these numbers represent real people and real struggles, do these numbers provide a clear representation of who these women are by race and ethnicity? And what do we mean when we use those terms? When we talk about the fertility rate by race and ethnicity, we uncover more layers of complexity in the already complex world of people trying to conceive (TTC). At Pulling Down the Moon, we understand that there are deep nuances in care needs across our community, especially for Black, Indigenous, and People of Color (BIPOC) community members who need help overcoming fertility conditions . We constantly strive to create an inviting, inclusive atmosphere where everyone going through the TTC journey feels safe, welcome, and nurtured.

Understanding Differences in Fertility Rate by Race

To understand fertility rates by race and ethnicity, it’s important to define what we mean by race and ethnicity.

Race is a biological concept connected to physical and genetic traits like skin color.
Ethnicity refers to the expression of cultural backgrounds.

Race (biology) and ethnicity (culture), individually and together, affect our experiences and outcomes when dealing with healthcare of any kind, and certainly when it comes to fertility. So, when we examine statistics to try and understand questions like, for example, what race is the most fertile, or what are the success rates for IVF by race, it’s important to understand these numbers through a multifaceted kaleidoscope lens that takes things like cultural stressors, media bias, income disparities, healthcare insurance coverage gaps, and systemic racism into account. Also, remember that numbers represent sample sizes of populations and do not always accurately reflect every individual member of that population. In other words, if you identify with a certain race or ethnicity, it doesn’t necessarily mean you will automatically have a certain health condition just because you are of that race or ethnicity.

What Do Fertility Rates Reveal About Racial and Ethnic Groups?

A very recent study delved into the number of people seeking fertility services through disciplines such as reproductive endocrinology and urogynecology. It analyzed anonymized data of 29,821,148 patients.² This data was compared with the most recent US Census data. The findings concluded that of those patients:

80.5 percent were White
6.6 percent were Black
4.9 percent were Hispanic
3.3 percent were Asian

Keep in mind that, according to the latest Census data,³ racial groups represented in the United States break down into these rough percentages:⁴

58.9 percent are White
12.6 percent are Black
19.1 percent are Hispanic
6.1 percent are Asian

Yet another recent study found that, based on the National Health and Nutrition Examination Survey data collected between 2013 and 2016, women of all races and ethnicities reported infertility problems almost equally, or in such a way that would line up with Census numbers more evenly.⁵ So, why the disparity?

Factors That Influence Fertility Rates Across Races

This and other studies identify several factors that contribute most to the disparity. First, race and ethnicity themselves seem to be factors, but a third factor that figures heavily into the equation is socioeconomic status.⁶ That different racial and ethnic groups in the United States encounter hurdles to infertility care based on their socioeconomic status and systemic racism is a hot topic of discussion, and one that we here at Pulling Down the Moon talk about often in our efforts to make sure we break down barriers to care so that women and men who need infertility care can receive it.

But race, ethnicity, and socioeconomic status are not the only things that can impact infertility and women (and men) of color.

Some genetic predispositions can also impact fertility, and some of these genetic fertility conditions are more common in people with certain racial backgrounds. Also, ethnic traditions and cultures can impact stresses, stigmas, and even nutritional intake for people, which may also affect fertility. See how complicated it is? Nevertheless, our holistic fertility centers in Chicago and Highland Park are dedicated to helping you, through all the complexities of life, to receive the care you need on your fertility journey .

Understanding Fertility Challenges for Women of Color

Before we dive into some of the facets of fertility challenges for women of color, we want to stress that there is yet another disparity that we haven’t touched on in this discussion: Gender. Women and men also have entirely different inequalities when it comes to working with fertility challenges. Across many cultures, women have borne the burden of infertility because they are the ones who give birth. Research, however, shows that infertility situations come from the men’s side just as often.⁷ And yet, a majority of established scientific research on infertility has focused on women. Although male infertility studies are increasing, the gender disparity in scientific research about infertility still exists. In addition, there are at least five more multifaceted lenses we need to use to evaluate fertility rate by race research efforts:

1. Socioeconomic Barriers and Limited Healthcare Access

Socioeconomic factors were one of the main barriers that 400 survey Black, Indigenous, and People of Color (BIPOC) people reported as they responded to a study survey in New York City and Los Angeles, California.⁸‌ Inadequate levels of healthcare, and lower-quality healthcare disproportionately affected BIPOC members of these communities. If they can’t access the care because it’s too far away, transportation is unreliable, the care is unaffordable, or inadequate, members of the BIPOC community struggle to get clear diagnoses or treatment for infertility, which can explain some of the earlier statistics. It's not that BIPOC people don't have the same conditions as others, likely at similar rates, it's just that socioeconomic conditions make it harder for them to access the same level of care in more affluent areas.

2. Implicit Bias and Racial Disparities in Medical Care

Implicit bias is having a subconsciously negative attitude toward a different social group from your own. Studies show that implicit bias plays a significant role in whether or not BIPOC folks get the care they need at equal levels to White women. One study in particular compared referrals for PCOS treatment between racial groups. 84 percent of the White women in the study group were referred for treatment by a doctor. By comparison, BIPOC women were far more likely to be self-referred for infertility care than to be referred by a doctor.⁹ The additional stress of battling with this implicit bias and lack of support may further complicate infertility stress on BIPOC women in their fertility journey.

3. Cultural Stigma and Misunderstandings

The same study that illustrated implicit biases BIPOC women face in the healthcare system when seeking care for PCOS also highlighted the cultural stigma associated with infertility. Although the social stigma exists across ethnicities, it was considerably higher among Asian women and Black women than White women. Chinese American women particularly suffered from this “culture of silence” around infertility issues and reproductive health in general.¹⁰ And we know that when people don't talk about things openly, misunderstandings about the proper type of care can get in the way of TTC.

4. Disparities in Diagnosis and Treatment of Fertility Issues

The following diagnosis disparities from recent research make clear that socioeconomic and implicit bias disadvantages that many BIPOC women face need to be taken into account when viewing any of the following numbers:

Success rates for IVF by race—Some studies have indicated that Black women and Asian women have experienced lower IVF success rates than White women, with live birth rates from IVF coming in at¹¹ 30.7 percent for White women, 16.9 percent for Black women, 24 percent for Asian women, and 28.5 percent for Hispanic women.
Uterine Fibroids—Studies indicate that Black women might be two to three times more likely to receive a diagnosis of uterine fibroids, but the actual cause behind this difference has not been established.¹² More research is needed to verify the outcomes of this particular study and to investigate possible reasons.
Endometriosis—An older study¹³ indicated that White and Asian women had higher diagnoses of endometriosis than Black or Hispanic women. Reasons could range from access to health care leading to lower diagnosis rates, but again, more research is needed.
Polycystic Ovary Syndrome (PCOS)—The most recent study on race, ethnicity, and socioeconomic factors affecting PCOS diagnoses was especially interesting in its demonstration that more research is required. Black women and White women in the study who had similar BMIs had about the same rates of PCOS, however, one aspect of the study compared Black and White women living in Alabama with Black and White women living in California and found that both sets of women living in Alabama had higher rates of PCOS. They hypothesized that income levels and culturally based nutrition differences may have a bigger role to play in this case.¹⁴

So, the truth here is that we’re still trying to untangle what some of these fertility rate by race statistics even mean, let alone answering the question “what race is the most fertile,” but a clearer picture is emerging that the perceived racial disparities that may previously have been attributed to things like genetics may actually have a stronger thread with socioeconomic and healthcare biases, as we will continue to untangle below.

5. Lack of Representation in Fertility Studies and Support Networks

Remember that implicit bias means more White women are referred by health professionals to participate in further infertility treatment and research than BIPOC women. This means that BIPOC women often have to go through extra steps to self-report, infertility struggles. So, it follows that the research and numbers we see may be off.

Addressing Fertility Support Gaps for Women of Color

Healthcare providers and researchers must take a closer look and grapple with the disparities we have discussed here. We need to actively work toward inclusivity and balanced representation in future studies to achieve more accurate results and to provide more equitable fertility care. Until then, those of us in the fertility services community must do all we can to foster an inclusive, supportive community approach to supporting all women and men who need help overcoming infertility. At Pulling Down the Moon we are keenly aware of these disparities and working hard within our own sphere to create that inclusive, supportive environment where women and men of all races and ethnicities can receive the respectful, equitable, affordable, accessible, compassionate support they deserve.

Pulling Down the Moon Embraces an Inclusive Approach to Reproductive Health

If you are looking for that supportive, inclusive community, schedule a consultation with Pulling Down the Moon today and learn about all the various holistic fertility services we provide, including fertility yoga classes and fertility massage therapy . We are also excited to announce that we are expanding our fertility support community with our new Fully Fertile App ! This app reaches across boundaries and is part of our mission to extend fertility service to the broader community. You can download it here and join our community, chat with others going through the same journey, and get essential education and resources to help you grow your family. Schedule an appointment with us today—you are welcome here!

Check Out Our App: Fully Fertile

References

FastStats - Infertility. (2019). National Center for Health Statistics. https://www.cdc.gov/nchs/fastats/infertility.htm
Roshong, A., Rosalik, K., Carson, S., Spilman, L., Luizzi, J., Plowden, T., & Pier, B. D. (2024). Race and ethnicity expression in reproductive endocrinology and infertility research studies compared with other obstetrics and gynecology subspecialty studies. F&S Reports, 5(3), 304–311. https://doi.org/10.1016/j.xfre.2024.06.001
United States Census Bureau. (2021, August 12). Racial and Ethnic Diversity in the United States: 2010 Census and 2020 Census. Census.gov. https://www.census.gov/library/visualizations/interactive/racial-and-ethnic-diversity-in-the-united-states-2010-and-2020-census.html
USA facts. (2022). US population by year, race, age, ethnicity, & more. USAFacts. https://usafacts.org/data/topics/people-society/population-and-demographics/our-changing-population/
Kelley, A. S., Qin, Y., Marsh, E. E., & Dupree, J. M. (2019). Disparities in accessing infertility care in the United States: results from the National Health and Nutrition Examination Survey, 2013–16. Fertility and Sterility, 112(3), 562–568. https://doi.org/10.1016/j.fertnstert.2019.04.044
Pérez-Stable, E. J., & Webb Hooper, M. (2023). The Pillars of Health Disparities Science—Race, Ethnicity, and Socioeconomic Status. JAMA Health Forum, 4(12). https://doi.org/10.1001/jamahealthforum.2023.4463
Cleveland Clinic. (2023, April 19). Infertility: Causes & Treatment. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/16083-infertility
Caballo, B., Dey, S., Prabhu, P., Seal, B., & Chu, P. (2021). The Effects of Socioeconomic Status on the Quality and Accessibility of Healthcare Services. Across the Spectrum of Socioeconomics, 1(4). https://doi.org/10.5281/zenodo.4740684
VanHise, K., Wang, E. T., Norris, K., Azziz, R., Pisarska, M. D., & Chan, J. L. (2023). Racial and ethnic disparities in polycystic ovary syndrome. Fertility and Sterility, 119(3), 348–354. https://doi.org/10.1016/j.fertnstert.2023.01.031
Gerrits, T., Kroes, H., Russell, S., & van Rooij, F. (2023). Breaking the silence around infertility: a scoping review of interventions addressing infertility-related gendered stigmatisation in low- and middle-income countries. Sexual and Reproductive Health Matters, 31(1). https://doi.org/10.1080/26410397.2022.2134629
Quinn, M., & Fujimoto, V. (2016). Racial and ethnic disparities in assisted reproductive technology access and outcomes. Fertility and Sterility, 105(5), 1119–1123. https://doi.org/10.1016/j.fertnstert.2016.03.007
VanHise, K., Wang, E. T., Norris, K., Azziz, R., Pisarska, M. D., & Chan, J. L. (2023). Racial and ethnic disparities in polycystic ovary syndrome. Fertility and Sterility, 119(3), 348–354. https://doi.org/10.1016/j.fertnstert.2023.01.031
Missmer, S. A. (2004). Incidence of Laparoscopically Confirmed Endometriosis by Demographic, Anthropometric, and Lifestyle Factors. American Journal of Epidemiology, 160(8), 784–796. https://doi.org/10.1093/aje/kwh275‌
VanHise, K., Wang, E. T., Norris, K., Azziz, R., Pisarska, M. D., & Chan, J. L. (2023). Racial and ethnic disparities in polycystic ovary syndrome. Fertility and Sterility, 119(3), 348–354. https://doi.org/10.1016/j.fertnstert.2023.01.031

Meet Beth Heller

View Profile: Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Taking Control of Your Fertility: Your Guide to Fertility Wellness and Reproductive Health

Fri, 20 Dec 2024 22:08:08 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

Reviewed for Accuracy By:

Registered Dietician and Fertility Nutritionist

“Wellness” is a word that gets tossed around like a volleyball sometimes. We think we know what it means, but do we really understand the concept of wellness, especially as it applies to the reproductive system? Since taking control of your fertility means taking control of your overall wellness, let’s start with this idea:

You can achieve wellness by engaging in lifestyle activities that nourish and bolster your health holistically —from head to toe, inside and out. That means what you choose to eat, what you choose to drink, how much you sleep, what physical activities you choose to engage in, how you care for your mental health… all of it.

This total mind-body approach most definitely impacts your reproductive wellness , and there’s a lot of science to back that up.¹ When you are well, your reproductive wellness improves, which can improve your chances of getting pregnant.

Understanding Reproductive Wellness and Its Impact on Fertility

Now, we know life isn’t a rose garden stroll on most days, and some days it feels like you’re hanging onto the edge of the Cliffs of Insanity by your fingernails. We get that. However, you still have choices for nurturing yourself and your wellness so that you can improve your reproductive wellness if you and your partner are trying to conceive (TTC). And Pulling Down the Moon is here to support you in achieving reproductive wellness. To that end, we want to dive deep into three crucial aspects of reproductive wellness: food and nutrition, physical activity, and stress relief. And spoiler alert: all three of these things are deeply interwoven.

It’s also important to understand that reproductive wellness and fertility is a three-legged stool:²

A third of infertility problems come from the woman.
A third of infertility problems come from the man.
The final third of infertility causes involve both partners or are a complete mystery.

This means that reproductive wellness strategies like nutrition, stress relief, and exercise matter to both parties. While it might be impossible to control every facet of fertility (especially that last mysterious third), you can take active steps to work on taking control of your fertility.

Support Fertility Naturally Through a Nutrition Plan

First, start with a fertility nutrition plan . Take stock of your historical food and diet choices and then work with a fertility nutritionist to create a nutrition plan that fills your individual needs and circumstances. The first goal is to reduce as many toxins, contaminants, and unhelpful food sources as possible to remove nutritional barriers to fertility. The second goal is to load your diet with nutritionally dense foods that are super tasty and that contain the nutrients you need to balance your hormones, avoid health problems, get to a healthy weight, and bolster your immune system so that your reproductive organs are strong and healthy.

And because it can be hard to stay consistent and on track when breaking and creating new nutrition habits for taking control of your fertility, we’ll recommend some helpful nutrition apps , including our own Fully Fertile App that can help you track your progress and get real-time support from us and other folks who have been on this fertility journey .

Key Nutrients for Reproductive Health

Getting the right balance of nutrients—and the right amounts (no more, no less)³ can be a challenge on your own. Working with a fertility nutritionist can help you decipher any current deficiencies and needs so that you can adjust your diet and add supplements to cover any gaps you might have. The following nutrients are essential, but they are often hard to get in the right amounts just by eating for reproductive wellness :

Iron —Research has found that anemia is a common problem⁴ that can lower fertility levels in both males and females.⁵ Foods like lean red meat, pumpkin seeds, legumes, and leafy greens like spinach can help bolster iron levels.
B Vitamins —All the B vitamins in the right balance are important for reproductive wellness, but B6 and B12 seem especially important according to the latest research.⁶ These both appear to help metabolize and normalize levels of the amino acid homocysteine and improve ovulation for improved fertility.
Vitamin D —Getting enough vitamin D seems to help bolster men’s sperm parameters⁷ while improving the hormone balance for women struggling with PCOS.⁸
Omega-3 Fatty Acids (EPA/DHA) —Omega-3 fatty acids prevalent in both fatty fish and vegetarian sources like flax and chia seeds have also demonstrated a positive impact on fertility for both men and women.⁹
CoQ10 —Recent studies indicate that CoQ10 supplementation could improve pregnancy rates for women trying to conceive.¹⁰
Magnesium —Sufficient levels of magnesium help regulate the nervous system that regulates the reproductive system. It also plays a role in metabolizing glucose and regulating insulin response, which is often a struggle for women with PCOS.¹¹
L-arginine —This amino acid regulates cellular communication, energy production (mitochondrial), and blood circulation, all of which are essential to healthy fertility in men and women. Research has indicated that L-arginine can especially help men who struggle with erectile dysfunction.¹²
Zinc —Zinc can help boost reproductive wellness by improving hormone function related to insulin resistance and lipid balance in women while helping improve sperm quality and motility in men.¹³

Of course, these aren’t the only nutrients necessary for overall wellness, let alone reproductive wellness. In addition to working with a fertility nutritionist to help balance and maximize nutrition and optimize your gut microbiome when you’re trying to conceive, you might consider joining our 12-week Fully Fertile Nutrition program . In addition to learning and getting to practice taking control of your fertility through nutrition, you’ll be able to commiserate with other couples going through the fertility journey as well.

Foods to Include and Avoid for Optimal Fertility

It shouldn’t be surprising that many of the critical nutrients listed above (and so many others) are found in whole, healthy foods that your mom has always told you you should be eating. Try incorporating foods like:

Fruits and vegetables, particularly whole, organic varieties free from pesticides.
Complex carbohydrates like whole grains, legumes, beans, fruits, and vegetables.
Healthy fats from sources like avocado, grape seed, nut, and olive oils.
Lean protein from vegetarian sources like nuts, beans, and lentils, and lean cuts of meat. Fish is also fine, especially the fatty ones with a lot of Omega-3s, but avoid ones known to have a high mercury content (swordfish, orange roughy, shark, tilefish, king mackerel) and opt for ones with a lower mercury content (salmon, anchovies, cod, Pacific chub mackerel).¹⁴
Full-fat dairy foods have recently been shown to reduce inflammation and improve ovulation health for women, so gut-healthy Greek yogurt is a wonderful, high-protein choice.¹⁵

Ideally, you want to load half of your plate with colorful veggies and fruits that are loaded with nutrients. Then split the last half of your plate into quarters: one quarter should be a complex carbohydrate choice like quinoa, brown rice, or amaranth, and the other quarter can come from a lean protein source, either meat or vegetarian.

Of course, you probably already know that it’s a good idea to cut way back overly-processed foods and simple carbs loaded with sugar and devoid of nutrients. The science also says it’s a good idea to eliminate alcohol, caffeine, and over-processed soy products.¹⁶

Practice Mindfulness and Stress Management for Fertility Wellness

Changing up your diet to improve nutrient intake and reduce toxins and oxidative stress in your body is just one powerful way to improve fertility outcomes. Mental and emotional stress also has a clear negative impact on fertility.¹⁷ Now, whether stress causes infertility is debatable, but the connections are clear: couples who are trying to conceive but can’t for one reason or another experience higher levels of stress. Stress affects hormone balances and behavior, leading to other imbalances that affect fertility. This is why our entire Pulling Down the Moon team works to help men and women lower their stress levels in a myriad of fertility-boosting ways, including massage therapy , acupuncture ¹⁸, nutrition , and also yoga , which we’ll discuss more in a moment.

Also, practicing mindfulness techniques can significantly reduce stress levels, no matter the time, place, or situation. Mindfulness is a meditation practice in which you focus intently on the present moment’s physical and mental sensations and surroundings without any judgment or interpretation. Mindfulness often includes breathing techniques, physical relaxation, and guided imagery to assist the body to release stress.

Mindfulness techniques have been shown to reduce stress levels in patients struggling with infertility¹⁹ and research also indicates that it has powerful positive impacts on physical as well as mental health.²⁰ In fact, mindfulness has demonstrated its ability to improve conditions ranging from anxiety and depression to high blood pressure and insomnia.²¹

Mindfulness Techniques for Reducing Stress During Your Fertility Journey

That said, here are some mindfulness techniques and strategies to help you get those physical and mental stress relief benefits that can assist you in taking control of your fertility journey:

Take a 3-Minute Breather: Find a comfortable position, sitting, standing, or lying down. Literally set a timer for 3 minutes and close your eyes. Focus only on your breath. How the air is moving in and out of your body. As you do this, focus on breathing more deeply and slowly into your diaphragm. Just allow the air to move in and out and focus just on that alone for the next three minutes.
Use Your 5 Senses: Use your senses for this one, wherever you are. Notice one thing that you see (could be anything - a cup of water, a stapler, a picture on the wall, etc.), one thing you hear, one thing you smell, one thing you taste, and one thing you feel (a warm breeze, your socks on your feet, etc.). Focus only on those basic things and take a deep, centering breath or several as you do.
Take a Physical Inventory: You can also do this technique anywhere, anytime. Shift your attention directly to your body. Notice your breathing and then do a head-to-toe inventory of how each part currently feels. How does your head feel? Achy? Stuffy? How does your neck feel? Tight? How do your shoulders feel? Continue to inventory how you feel in your back, your arms, your hands, your fingers, your bottom, your legs, your feet, and your toes.
Four-Seven-Eight Breathing: This particular breathing technique involves counting. Find a comfortable, safe position and close your eyes, or cast a soft focus on a relaxing spot in your surroundings. Inhale slowly and deeply into your belly while counting to four in your mind. Then hold that breath while counting to seven. Exhale slowly as you count to eight. Focus entirely on your breath and the counting. Continue for as long as you want, or until you fall asleep if you are using this technique for that reason. Studies have shown that this particular mindfulness technique helps improve sleep and may help improve cardiovascular health and blood sugar regulation, all of which are important aspects of improving fertility.²²

Add Yoga and Movement to Support Fertility Wellness

Regular exercise is an important part of staying healthy, both mentally and physically, which all relates to taking control of your fertility.²³ Although very strenuous activity seems to have a blunting effect on fertility, regular, gentle exercises like swimming, walking, and yoga are beneficial for regulating hormones, blood sugar, weight, stress, and other aspects that impact your reproductive wellness. Yoga , however, has some very interesting and exciting benefits for anyone trying to conceive.

Research demonstrates that certain yoga poses and practices may have the following benefits:²⁴

Reduce oxidative stress linked to reproductive health damage
Reduce oxidative DNA damage that impairs genetic infertility markers
Improve sperm quality and motility
Improve cardiovascular health and blood flow to reproductive organs
Reduce inflammation
Improve mental health and relaxation for better sleep
Regulate and balance hormones needed for healthy fertility
Improve ovarian function
Regulate menstrual cycles

Our Pulling Down the Moon fertility yoga classes are a great way to experience these benefits by combining the most helpful yoga poses into a powerful practice that helps you improve your reproductive wellness.

Yoga Poses for Reproductive Health

The following poses can stimulate and increase blood flow to reproductive organs, relieve stress and tension, and improve flexibility and stamina. There are many more, so we recommend joining to learn the correct way to perform these poses in person with our wonderful fertility yoga instructor one-on-one:

The Extended Puppy

Get into a tabletop position on your yoga mat, with your hips directly above your knees and your shoulders directly above your wrists (like a table). Inhale deeply, then walk your hands forward a bit at a time, extending your arms and keeping your elbows off the floor while pointing your tailbone up. Stretch your fingers, push your palms to the mat, and lower your forehead to touch the mat. Hold for 30-60 seconds, then exhale as you reverse the action back to the tabletop position.

The Cobra

This pose helps improve circulation to the uterus and ovaries. You lie face down on the yoga mat, placing your hands to the sides of your chest, palms down, elbows tucked toward your body. Inhale as you push your body up from the floor like a snake lifting off the ground, gradually lifting up to the navel, tightening your belly as you go. Continue to breathe throughout the entire pose while holding it for about 20 to 30 seconds. Then with one last inhale, exhale as you gradually release back down to the floor. Avoid this pose if you are feeling overly bloated or tender in your abdomen during the stimulation phase or two-week wait when lying on your belly might feel uncomfortable.

The Reclining Bound Angle

This pose releases stress and tension from the hips, groin, and inner thigh muscles. For this pose, you can choose to use a pillow, or not. Lie on your back on the yoga mat. Bend your knees up, spread them apart, then touch the soles of your feet together. Spread your arms wide out to the sides, palms facing up. Again, continue breathing deeply and slowly throughout the pose. For beginners, try holding this pose for 10 to 15 breaths. As you continue practicing, you can try to increase your time in this pose to 3 or 4 minutes.

The Bridge

In addition to stretching your spine, hips, chest, and neck, the bridge massages your thyroid gland and boosts circulation to your reproductive organs. It can also calm the nervous system and reduce anxiety! Begin by lying flat on your back with your arms at your sides, and palms facing downward. Position your feet to about hip-width apart and bend your knees up. As you inhale, use your legs to press up and lift your belly, hips, and chest, but keep your head and shoulders flat on the mat. Station your knees over your ankles keep your thighs roughly parallel to the floor and hold there for 5 to 10 normal breaths. Then slowly exhale and release as you gradually lower yourself back to the mat.

Hand Under Foot Pose

This one is a great spinal nerve tonic that boosts metabolism and relieves stress. Stand with your feet close together, arms at your side. Gently swing your arms up over your head and touch the palms together. Inhale deeply, then, while keeping your spine straight, bend at the hips, slowly exhaling, and touch the floor with your fingers. If you can palm the floor with your hands, do that, bringing your forehead as close as possible to your knees. Continue to breathe deeply for 5 breaths, then reverse the action. Inhale deeply while unbending from the hips with the spine straight, until you are standing straight with your hands above your head. Gently swing them back down to your sides. This pose can be hard to do as described at first. Be gentle and gradual as you practice to improve your positioning.

Legs Up the Wall

This pose relieves stress, can help lower blood pressure levels, enhances blood circulation in the pelvic area, and strengthens those important pelvic floor muscles and the vagina. It’s also great for tired legs! To start, scooch your mat right up against a wall, and then scootch your butt as close to the wall as possible. Lie down so that your back is flat on the floor, and your legs are sitting perpendicular up on the wall. Stretch your arms out to your sides with the palms upward. There are more challenging adaptations to this pose, but just relax and breathe in this pose for several seconds.

Warrior II

This powerful pose stretches and strengthens your thighs, hips, hamstrings, and shoulders while also releasing stress, improving mental focus, strengthening the body-mind connection, and boosting positivity. Stand on your mat and step forward with one foot. The back foot should turned 90 degrees to the side. Then lower into a lunge by bending your front knee, keeping it directly over your ankle. Stretch out your arms, shoulders relaxed, one forward and one behind you, as parallel to the ground as possible. Look forward over your front hand and breathe deeply throughout the entire pose.

Stay Consistent with Your Wellness Routine

The fertility journey can seem long, hard, and sometimes even hopeless. But you can increase your personal power and stay motivated in your journey by taking control over things you can control. Staying consistent, day by day, week by week (sometimes even minute by minute) with essential practices like good nutrition, stress-busting mindfulness, and therapeutic exercise ( especially yoga ) are powerful self-care practices that have so many benefits if you’re trying to get pregnant. But these are not one-and-done practices. Taking control of your fertility means sticking with it and staying consistent. That can be hard, of course, but our Pulling Down the Moon holistic fertility therapy centers in Chicago and Highland Park are here to lift you up and support you. We’ve even got an app for that:

The App for Reproductive Wellness: How the Fully Fertile App Can Keep You on Track

Pulling Down the Moon has just released the Fully Fertile App , and we are so excited about it. The purpose of the Fully Fertile App is to bring together a community of people on the fertility journey with experts in all aspects of fertility. It’s a space to connect with other couples, chat, discuss, learn, and become educated about every aspect of taking control of your fertility. It’s a little app on your mobile device with a big mission to break away the walls that make TTC a less lonely, more supported, hopeful, and empowered situation. Download it today !

Seek Additional Support Through Pulling Down the Moon

Of course, we are also here in person, in full force to help you as you take control of your fertility journey. Schedule your next appointment for any of our holistic fertility therapies, or schedule a consultation to discuss your unique needs and situation. We look forward to supporting and nurturing you on this TTC journey!

References

Emokpae, M. A., & Brown, S. I. (2021). Effects of lifestyle factors on fertility: practical recommendations for modification. Reproduction and Fertility, 2(1), R13–R26. https://doi.org/10.1530/RAF-20-0046
Cleveland Clinic. (2023, April 19). Infertility: Causes & Treatment. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/16083-infertility
MD, R. H. S. (2018, May 31). Fertility and diet: Is there a connection? Harvard Health Blog. https://www.health.harvard.edu/blog/fertility-and-diet-is-there-a-connection-2018053113949
Le, C. H. H. (2016). The Prevalence of Anemia and Moderate-Severe Anemia in the US Population (NHANES 2003-2012). PLOS ONE, 11(11), e0166635. https://doi.org/10.1371/journal.pone.0166635
Holzer, I., Ott, J., Beitl, K., Mayrhofer, D., Heinzl, F., Ebenbauer, J., & Parry, J. (2023). Iron status in women with infertility and controls: a case-control study. Frontiers in Endocrinology, 14. https://doi.org/10.3389/fendo.2023.1173100
Skoracka, K., Ratajczak, A. E., Rychter, A. M., Dobrowolska, A., & Krela-Kaźmierczak, I. (2021). Female Fertility and the Nutritional Approach: The Most Essential Aspects. Advances in Nutrition, 12(6). https://doi.org/10.1093/advances/nmab068
Tania, C., Tobing, E. R. P. L., Tansol, C., Prasetiyo, P. D., Wallad, C. K., & Hariyanto, T. I. (n.d.). Vitamin D supplementation for improving sperm parameters in infertile men: A systematic review and meta-analysis of randomized clinical trials. Arab Journal of Urology: An International Journal, 21(4), 204–212. https://doi.org/10.1080/2090598X.2023.2165232
Dragomir, R. E., Toader, O. D., Gheoca, D. E., & Stănculescu, R. V. (2024). The Key Role of Vitamin D in Female Reproductive Health: A Narrative Review. Cureus. https://doi.org/10.7759/cureus.65560
Stanhiser, J., Jukic, A. M., & Steiner, A. Z. (2019). Omega-3 fatty acid supplementation and fecundability. Fertility and Sterility, 112(3), e28. https://doi.org/10.1016/j.fertnstert.2019.07.205‌
Florou, P., Anagnostis, P., Theocharis, P., Chourdakis, M., & Goulis, D. G. (2020). Does coenzyme Q10 supplementation improve fertility outcomes in women undergoing assisted reproductive technology procedures? A systematic review and meta-analysis of randomized-controlled trials. Journal of Assisted Reproduction and Genetics, 37. https://doi.org/10.1007/s10815-020-01906-3
Skoracka, K., Ratajczak, A. E., Rychter, A. M., Dobrowolska, A., & Krela-Kaźmierczak, I. (2021). Female Fertility and the Nutritional Approach: The Most Essential Aspects. Advances in Nutrition, 12(6). https://doi.org/10.1093/advances/nmab068
Mayo Clinic. (2017). L-arginine. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-l-arginine/art-20364681
Chu, D. S. (2018). Zinc: A small molecule with a big impact on sperm function. PLOS Biology, 16(6), e2006204. https://doi.org/10.1371/journal.pbio.2006204‌
Center for Food Safety and Applied Nutrition. (2019). Advice About Eating Fish. U.S. Food and Drug Administration. https://www.fda.gov/food/consumers/advice-about-eating-fish
Nieman, K. M., Anderson, B. D., & Cifelli, C. J. (2020). The Effects of Dairy Product and Dairy Protein Intake on Inflammation: A Systematic Review of the Literature. Journal of the American College of Nutrition, 40(6), 571–582. https://doi.org/10.1080/07315724.2020.1800532
Eagleson, H. (2022, October 20). What to Eat to Get Pregnant: Conception Diet. Parents. https://www.parents.com/getting-pregnant/fertility/what-to-eat-to-get-pregnant/
Rooney, K. L., & Domar, A. D. (2018). The relationship between stress and infertility. Body-Mind Interaction in Psychiatry, 20(1), 41–47. https://doi.org/10.31887/dcns.2018.20.1/klrooney
Cochrane, S., Smith, C., Possamai-Inesedy, A., & Bensoussan, A. (2014). Acupuncture and women’s health: an overview of the role of acupuncture and its clinical management in women’s reproductive health. International Journal of Women’s Health, 313. https://doi.org/10.2147/ijwh.s38969
Finta Isti Kundarti, Titisari, I., Dwi Rahayu, Kiswati, & Jamhariyah. (2023). Mindfulness improves the mental health of infertile women: A systematic review. Journal of Public Health Research, 12(3). https://doi.org/10.1177/22799036231196693‌
Creswell, J. D., Lindsay, E. K., Villalba, D. K., & Chin, B. (2019). Mindfulness Training and Physical Health. Psychosomatic Medicine, 81(3), 224–232. https://doi.org/10.1097/psy.0000000000000675‌
Mayo Clinic Staff. (2020, September 15). Mindfulness exercises. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
Vierra, J., Boonla, O., & Prasertsri, P. (2022). Effects of sleep deprivation and 4‐7‐8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults. Physiological Reports, 10(13). https://doi.org/10.14814/phy2.15389
Emokpae, M. A., & Brown, S. I. (2021). Effects of lifestyle factors on fertility: practical recommendations for modification. Reproduction and Fertility, 2(1), R13–R26. https://doi.org/10.1530/RAF-20-0046
Yadav, A., Tiwari, P., & Dada, R. (2024). Yoga and Lifestyle Changes: A Path to Improved Fertility – A Narrative Review. International Journal of Yoga, 17(1), 10–19. https://doi.org/10.4103/ijoy.ijoy_211_23

Meet the Author: Tamara Quinn

Yoga and Getting Pregnant: How It Supports Your Body for Conception

Wed, 20 Nov 2024 15:30:12 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

Reviewed for Accuracy By:

Cassie Harrison

Certified Yoga Instructor, Certified Prenatal Yoga Instructor

Yoga is an ancient practice that originated in India a couple of thousand years ago. Instead of disappearing into obscurity, however, the many facets of yoga flourish and continue to benefit people around the world today, including people trying to get pregnant. In fact, a growing body of scientific research shows that yoga and getting pregnant share positive links for several reasons. Just two of yoga’s fertility benefits are relieving stress and regulating hormones. Pulling Down the Moon provides fertility yoga classes in Chicago and Highland Park along with all our other holistic fertility services that complement each other to help you achieve your goals. So, let’s stretch deeper into the benefits of yoga for fertility.

The Connection Between Yoga and Getting Pregnant

Although research does not yet link yoga and fertility directly, yoga clearly has positive effects on biological processes in the body that do impact fertility directly. We know, for example, that stress can damage fertility levels, and that a difficult infertility journey can increase stress further, which can make it even harder for those trying to conceive.¹ Practicing yoga with poses that relieve stress can help break that vicious stress cycle and set your body up with a better ecosystem for fertility. In fact, one study demonstrated that a structured, 6-week yoga program consisting of one 90-minute yoga session per week for women trying to get pregnant caused measurable reductions in stress and anxiety levels, which led to better conception outcomes.²

How Yoga Affects Reproductive Health

There are even more links between yoga and getting pregnant besides reducing stress and anxiety levels. Speaking of yoga generally, it encourages a stronger, more aware link between the body and the mind. It’s a moving meditation that teaches you mental stamina and breath control while also massaging, stretching, and strengthening your muscles, balance, cardiovascular system, and the glands responsible for regulating your body’s hormone balance.³ Each of these things, taken together, can improve overall health, contributing to improved fertility.

Stress Reduction and Hormonal Balance

We've said it before and we'll say it again: lowering stress levels is important for supporting efforts to get pregnant. This is where yoga shines, and science backs that up, specifically for women struggling with conditions that impede fertility. One really interesting study discovered that women with polycystic ovary syndrome (PCOS) who practiced in a mindfulness yoga class three times weekly experienced significant hormone balance improvement.⁴ PCOS commonly inhibits fertility levels in women because of hormone imbalances. The yoga classes reduced testosterone levels and improved DHEA levels while also providing significant anxiety and depression relief, reducing their PCOS burdens and improving their bodies’ fertility ecosystems.

Physical Benefits of Yoga for Conception

Of course, yoga is both a mental and a physical practice. At Pulling Down the Moon, we help our patients understand the inextricable link between the body and mind and how this impacts fertility. Yoga practice to improve fertility fits wonderfully with this philosophy, and we have seen great results with so many of the couples we work with. First, we’ll share some of the physical benefits of yoga for fertility:

Improved Circulation and Blood Flow to Reproductive Organs

Many yoga asanas (poses) help open up circulation and improve blood flow all over the body, including to the reproductive organs. Rushing more fresh blood loaded with oxygen and nutrients to reproductive organs can help them function better, which can improve the chances of conception.

Strengthening the Pelvic Floor and Core Muscles

Certain asanas are recommended for bolstering core muscles and the pelvic floor, which is important for many things related to conception and pregnancy. Core muscles support your spine and pelvic floor muscles are like a “bowl” of muscles that help facilitate and regulate sexual, urinary, and bowel functions.⁵ They are also important during pregnancy and delivery.

Enhancing Flexibility and Reducing Inflammation

Yoga involves poses that stretch you, gradually improving your flexibility. This can reduce the chances of injury and pain and help you feel more relaxed and limber. Furthermore, research shows that yoga practice can reduce inflammation present in people with chronic inflammatory conditions like PCOS that impede fertility.⁶ Lowering inflammation levels once again improves the body’s fertility ecosystem, improving the chances of pregnancy.

Mental and Emotional Benefits of Yoga for Fertility

When you feel better, you feel better… physically and mentally. Pain, inflammation, and stress are all connected. Yoga is a great tool for reducing all of those negatives while improving the mind-body connection to make your chances of getting pregnant better, regardless of whether you’re just trying to do it naturally, or you’re working with ART.

Managing Stress and Anxiety During Fertility Journeys

Going through the infertility struggle is stressful enough on its own. And then you’re told that you need to lower your stress levels to try and get pregnant, which can, in its own way, boost your anxiety. Never, in the history of anything, did saying, “Just calm down” to someone going through a stressful situation help someone actually calm down. But yoga? Now that’s something that really does help, and studies show that it specifically helps women struggling with infertility to lower their stress and anxiety levels related to that struggle.⁷

Cultivating Mindfulness and Emotional Resilience

Yoga is a practice that can move with you through any stage of life, whether that is trying to conceive, struggling with pregnancy loss or miscarriage, dealing with pregnancy aches and pains, or grappling with the stress of being a new parent. It’s more than just trying out different stretches. It’s about your mind and body connecting on a deeper level to understand and release emotions, cope with hard things, and demonstrate to yourself that you are capable, strong, and centered.

Building Mental Focus and Positivity

Working with a certified fertility yoga instructor who truly understands what you’re going through is an enormously powerful way to take control of the things you can control in your life, even when there is so much that feels out of control. Yoga is a moving meditation that helps you focus on breathing, movement, and emotions, as your instructor helps you see the good and the positive in your journey, which can release feelings of stress, anxiety, and depression. And this isn’t just dreamy stuff. The science supports that a focused, regular yoga practice can relieve depression and anxiety naturally.⁸

Best Fertility Yoga Practices for Supporting Conception

There are several different types of yoga and more than 80 different asanas or positions. Not all positions or styles are necessarily appropriate for people trying to get pregnant, however. Also, don’t expect yourself to be able to do each pose “perfectly”, especially if you are beginning. Do the best you can, and let that be good enough as you improve with each yoga session. This is why it’s important to work with a yoga instructor who understands the connections between yoga and getting pregnant, and which poses are appropriate and beneficial for helping improve fertility, like our Pulling Down the Moon fertility yoga instructor. Our instructor will teach you how to position your body for each pose, and help you modify poses for your ability as you begin. The following asanas are considered safe and beneficial for improving fertility:

The Cobra

This pose helps improve circulation to the uterus and ovaries. You lie face down on the yoga mat, placing your hands to the sides of your chest, palms down, elbows tucked toward your body. Inhale as you push your body up from the floor like a snake lifting off the ground, gradually lifting to the navel, tightening your belly as you go. Continue to breathe throughout the entire pose while holding it for about 20 to 30 seconds. Then, with one last inhale, exhale as you gradually release back down to the floor.

The Reclining Bound Angle

The Bridge

In addition to stretching your spine, hips, chest, and neck, the bridge massages your thyroid gland and boosts circulation to your reproductive organs. It can also calm the nervous system and reduce anxiety! Begin by lying flat on your back with your arms at your sides, with your palms facing downward. Position your feet to about hip-width apart and bend your knees up. As you inhale, use your legs to press up and lift your belly, hips, and chest, but keep your head and shoulders flat on the mat. Station your knees over your ankles, and keep your thighs roughly parallel to the floor. Hold there for 5 to 10 normal breaths. Then slowly exhale and release as you lower yourself gradually back to the mat.

Hand Under Foot Pose

Legs Up the Wall

Warrior II

Staying Consistent and Motivated in Your Fertility Journey

The fertility journey can seem long, hard, and agonizing. But you can increase your personal power and stay motivated in your journey by taking control over things you can control. Yoga is a powerful self-care practice that has so many benefits if you’re trying to get pregnant. If you would like to see for yourself how yoga and getting pregnant are linked, check out our fertility yoga classes , and feel the difference in your mind and body. Our other holistic fertility services like massage, acupuncture, and nutrition complement yoga in your fertility efforts. And don’t go it alone! You can connect with us and with many others going through this struggle on our new Fully Fertile App . Schedule a consultation today! Our Pulling Down the Moon community is here for you!

References

¹Rooney, K. L., & Domar, A. D. (2018). The relationship between stress and infertility. Dialogues in Clinical Neuroscience, 20(1), 41–47. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016043/

²Impact of a Structured Yoga Program on Anxiety in Infertility Patients: A Feasibility Study. (2024). Longdom.org. https://www.longdom.org/open-access/impact-of-a-structured-yoga-program-on-anxiety-in-infertility-patients-afeasibility-study-2375-4508-1000183.pdf‌

³17 Benefits of Yoga Backed by Science. (n.d.). Verywell Health. https://www.verywellhealth.com/benefits-of-yoga-8652622

⁴Staff, A. (2020, April 14). Mindful yoga reduces testosterone by nearly one-third in women with PCOS, JAOA research finds - The DO. The DO. https://thedo.osteopathic.org/2020/04/mindful-yoga-reduces-testosterone-by-nearly-one-third-in-women-with-pcos-jaoa-research-finds/

⁵Noble.dana. (2024, July 12). The pelvic floor: Essential things to know in pregnancy - Mayo Clinic Press. Mayo Clinic Press. https://mcpress.mayoclinic.org/pregnancy/the-pelvic-floor-essential-things-to-know-in-pregnancy/

⁶Djalilova, D. M., Schulz, P. S., Berger, A. M., Case, A. J., Kupzyk, K. A., & Ross, A. C. (2018). Impact of Yoga on Inflammatory Biomarkers: A Systematic Review. Biological Research for Nursing, 21(2), 198–209. https://doi.org/10.1177/1099800418820162

⁷Desai, G., Dumbala, S., Bhargav, H., Satyanarayana, V., Arasappa, R., Varambally, S., & Bangalore, G. (2020). Effect of yoga on psychological distress among women receiving treatment for infertility. International Journal of Yoga, 13(2), 115. https://doi.org/10.4103/ijoy.ijoy_34_19

⁸R, P., Kumar, A. P., Dhamodhini K S, Venugopal, V., Silambanan, S., K, M., & Shah, P. (2023). Role of yoga in stress management and implications in major depression disorder. Journal of Ayurveda and Integrative Medicine, 14(5), 100767. https://doi.org/10.1016/j.jaim.2023.100767

Meet Cassie Harrison

View Profile: Yoga Director at Pulling Down the Moon

Cassie, a certified Yoga Instructor trained at Urban Breath Yoga in Saint Louis, specializes in personalized instruction. She holds certifications as a Prenatal Yoga Instructor with 95 hours of training from Amala School of Prenatal Yoga and in Yoga for Fertility from Pulling Down the Moon. She prefers small class sizes and incorporates Kriya yoga, including Hatha Yoga, which engages the body, breath, and mind. Cassie's primary focus now is Yoga for Fertility, offering support in preparing the body and managing the stress of fertility journeys. Her personal experience with holistic approaches like acupuncture, nutrition, and chiropractic care helped her conceive two sons. Cassie teaches Yoga for Fertility to provide a supportive community for others on their fertility journeys.

Ways to Cope with Infertility When Everyone Is Expecting

Tue, 12 Nov 2024 21:57:00 GMT

Written By:

Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Reviewed for Accuracy By:

Registered Dietician and Fertility Nutritionist

Chances are if you’re reading this right now, you know exactly how complicated it feels to go to a social or family gathering where couples you know are expecting babies. You may manage to get to the party with a smile on your face. But then Aunt Doreen saunters up and asks when you plan to have kids. It hurts to paste that smile on your face and pretend you’re fine, everything is fine —when all you want is to disappear, find a safe place, curl up, and have a straight-up ugly cry for the rest of the night. The rush of anxiety, grief, jealousy, and infuriating injustice of not being able to get pregnant when everyone else seems to be popping out baby announcements right and left is overwhelming. And you know what? It’s OK not to be OK with this . Your feelings are real and valid. Please be gentle and kind to yourself. Coping with fertility problems is super hard. But you are not alone. All of us here at Pulling Down the Moon understand where you are right now, and we are here to help. So, today, we will be talking about how to cope with infertility when everyone is pregnant. As lonely as this journey feels, remember this: you are not alone .

Understanding the Emotional Toll of Infertility

Although the subject of infertility is more out in the open than it has been in decades past, the struggle many endure to conceive is still one of those things that society still doesn’t like to discuss. Furthermore, levels of awareness and stigma can vary between people of different cultural, religious, and social backgrounds.¹ People struggling with infertility can feel excruciatingly isolated and alone, even though, nearly 15 percent of couples who want to get pregnant struggle to do so.² Women often bear the brunt of the social stigma, even though male infertility and totally unknown causes can account for nearly two-thirds of cases of infertility.³ There are just so many different conditions and factors that impact fertility! Also, research shows that anywhere between 21 and 52 percent of women coping with fertility problems battle depression and anxiety linked to their struggles.⁴ To add to the heartbreak, research indicates that couples with infertility struggles are three times more likely to split up than other couples.⁵

What does this all mean? It means there is a huge urgency for helping people learn how to cope with infertility when everyone is pregnant—or when it seems like everyone else around you is pregnant.

1. The Challenge of Coping with Fertility Problems

But there’s more wisdom to unearth from all this research:

First of all, these numbers are not just numbers. They represent real people with real stories. Second, the mental health toll of infertility is widespread—it affects many people. Third, women bear the brunt of the depression and anxiety surrounding infertility. Fourth, there is currently a research black hole about how it affects men's mental health.⁶

So, even though you may feel like you’re coping with fertility problems all by yourself, you objectively aren’t alone . There are a lot of people struggling along the same rocky path. So, during those times when your depression and anxiety threaten to overtake you, reach out for help. Find your people and connect. Cry together, laugh together, and learn together. And don’t forget to apply significant levels of self-care and self-love as you deal with these emotions:

2. Grief and Loss: Managing the Pain of Infertility

There are few cultural guideposts for how to grieve infertility, pregnancy loss, or miscarriage. Whether you’re grieving yet another month without that coveted plus sign on the pregnancy test, you're grieving the heartbreak of a miscarriage , it’s important to recognize that you have every right to experience your grief, and nobody can tell you otherwise. Give yourself permission to cry as much as you need to. And remember, everybody grieves in their own way—there's no “correct” way to do it, so don’t judge yourself if you’re not grieving the way others do. Give yourself space for those unexpected moments when grief might pop up in your day-to-day activities, as it will. Be kind and gentle to yourself whenever that happens. Therapy and counseling to deal with grief can also help you come up with strategies to manage grief as you move through it. Also, join a community with people who have been there, so you won’t feel so alone. Here at Pulling Down the Moon we have built a community ready to listen and feel with you.

3. Anxiety and Stress: Coping Strategies for Emotional Well-Being

Whether it’s the stress surrounding an upcoming IVF cycle, the anxiety of dealing with someone’s well-meant, but insensitive comments, or questions at the family holiday gathering, anxiety seems to be lurking around every corner. This is especially true when it feels like everyone else is pregnant but you. We also know that stress and anxiety, for whatever reason, can negatively impact fertility efforts⁷, so doing whatever you can to lower stress levels is critical to overcoming infertility. Some things you can do to manage anxiety include:

Journaling
Exercise
Get out into nature
Talk with a trusted friend or family member who “gets it”
Deep breathing exercises
Grounding techniques (e.g.: notice three things you can see, three things you can hear, three things you can touch…)
Identify your anxiety triggers. If they’re avoidable, avoid them. If they aren’t, work with a therapist on strategies for handling difficult situations.
Train your mind to tell your anxiety to take a hike. It sounds oversimplified, but think about all the times you’ve survived anxiety before, and how you’ve triumphed through so many difficulties already.

Many of the holistic fertility services we offer at Pulling Down the Moon, such as massage therapy, acupuncture, yoga , nutrition, etc. are designed especially to help you relax deeply and let stress melt away. And that goes for men too!

4. Jealousy and Guilt: How to Cope with Infertility When Everyone is Pregnant

Speaking of triggers, this is one of the worst. Those cute announcements on Instagram. Gender reveal parties. Baby showers. They can just be overwhelming. The first step to coping with infertility when everyone else is pregnant is to not judge yourself for feeling jealous. Of course, you feel jealous! It’s natural under the circumstances. Acknowledge and accept your feelings and let go of the “should” feelings that often make you feel guilty underneath the jealousy: “I should be happy for my friend, but...” Your feelings are your feelings, and there is no right or wrong way to feel about something, so there is no reason to feel guilty when a feeling like jealousy erupts in this situation. To move past that potent jealousy/guilt combo, however, you can also try the “yes, and…” strategy.⁸ You can be happy for your friend, but that doesn’t need to negate your frustration and sadness over your own struggles. “ Yes , I feel jealous and upset that I’m not pregnant, and I am happy that my friend is.” Both feelings are valid, even at the same time.

5. The Social Pressure: How to Cope with Infertility in Social Settings

Social settings can be a minefield of potential anxiety, jealousy, and grief if you’re coping with fertility problems. Odds are, you’ll run into a pregnant friend or someone who, out of impolite curiosity, asks the wrong question. If you know ahead of time that you will be in a situation where something like this might happen, make a strategy for yourself to manage the situation.

Talk ahead of time with a trusted friend who has your back and can intercept potential problems at the gathering
Create an escape plan
Take breaks from the action if you need to

If you feel like a social situation will be too much to handle, that’s valid too. You can gracefully decline invitations anytime you feel it’s necessary to protect your mental health, and that’s the truth. You’re worth it, and you deserve peace and quiet whenever you need it.

How to Cope with Infertility When Everyone Around You Is Pregnant: 6 Strategies

One of the first things to help you learn how to cope with infertility when everyone is pregnant is to be kind to yourself and recognize that coping with fertility problems is legitimately hard. Reach out for help to a community who understands what you’re going through and honor yourself and your feelings.

1. Strategies for Managing Difficult Social Situations

We’ve all been there: baby showers, holidays, family reunions, Mother’s Day, Father’s Day… these are all difficult days that come with difficult social situations for anyone struggling with infertility. Give yourself permission (and a strategy) to exit early and take breaks in a safe space. Permit yourself not to go at all if you’re not up to it. If you must be in a social situation you can’t get out of, like work or a holiday function, have a strategy for answering unwelcome questions. The quick, non-specific answer with a turnaround back to the other person is a classic way to go. Here’s one example:

Aunt Brunhilde: “So, when are you finally going to get moving on having a family?”
You: “Not sure. How’s your [insert any topic the other person is interested in that will totally change the subject] going?”

Depending on the person you might encounter, shutting down that line of conversation may be as simple as saying, “When it happens, it happens.” Then change the subject or head over to the cheese board.

2. Managing Social Media: Coping with Pregnancy Announcements Online

Social media can be helpful or hurtful, depending on how you use it. As they say, “comparison is the thief of joy,” especially when it seems like so many friends and family members are posting pregnancy announcements. Remember, you can’t possibly compare your unique situation with someone else’s unique situation. Everybody is different. Still, social media is also one situation that you have a little more control over. Without “unfriending” or “blocking” people, you can tweak the algorithm of your favorite social media outlet by “muting” people so you don’t see as much from them during difficult times. You can also look for sympathetic support groups on social media, or use our new Pulling Down the Moon Fully Fertile App to connect with our local Chicago and Highland Park community going through the same things you’re going through.

3. Self-Care Practices to Support Your Mental and Physical Health

Self-care when you’re coping with fertility problems is absolutely essential. It's not a luxury, it's a necessity for your physical and mental health, no matter where you are on your fertility journey . When you’re struggling, do not forget these self-care basics:

Feed yourself delicious, healthy, nutritious food
Get enough sleep
Drink plenty of water to stay hydrated
Exercise
Write in a journal to release difficult feelings
Take a long, relaxing bath
Read a good book or watch a favorite movie
Engage in a hobby you love
Go for a walk in a beautiful place
Hang out with people who support you and understand you
Treat yourself to something special like a massage

You absolutely deserve and need good self-care when you’re going through your fertility journey. It can reduce your stress and help you cope with all the twists and turns. Look for joy. It’s there, even in the dark times.

4. Mindfulness and Meditation: Techniques for Coping with Infertility

Mindfulness and meditation techniques are great for anyone, anytime, going through any struggle, and infertility is no different. Yoga , for example, has often been called “moving meditation” because of its ability to relax and align mind and body through gentle stretching. Many different meditation techniques exist, from tapping meditations to visualization meditations. Deep breathing itself is a scientifically proven way to improve your mood and calm anxiety, and best of all, it can be done just about anywhere at any time.⁹ If you can manage to go on a walk when things are stressful, one mindfulness technique is to just focus on the sights, sounds and smells all around you. Look at a tree and examine its texture and the leaves. This helps ground you in the present while reducing stress.

5. Seeking Professional Support: The Role of Therapy and Counseling

It is never weak to ask for help through counseling or therapy. In fact, it’s one of the strongest moves you can make toward taking control of your life situation, whatever it is. A counselor can listen to you, let you cry, and talk about your fertility struggle without judgment while helping you ask questions and explore your feelings to resolve them and come up with healthy coping mechanisms and strategies for dealing with triggering situations.

6. Nutrition and Wellness: How a Healthy Lifestyle Supports Coping

Here at Pulling Down the Moon, we work a lot with nutrition and fertility . In fact, we have an entire 12-week program called Fully Fertile Nutrition that aims to help couples improve their overall health, and thereby, their chances of conceiving. But nutrition is literally for every aspect of your health, including your mental health and ability to ward off anxiety in difficult situations. There’s a lot of research indicating that getting sufficient levels of protein, fiber, omega-3 fatty acids, magnesium, vitamin B-12 and probiotics can help us cope with anxiety.¹⁰

Coping with Fertility Problems: Building a Strong Support Network

We’ve mentioned it several times already, but seeking out a support network to help you as you navigate your fertility journey is essential. So many people feel lost, alone, and isolated on this journey, sometimes by their own friends and family. If that’s part of your struggle, we can help. Pulling Down the Moon has just launched an app that will connect you with support groups going through this fertility journey. Everyone in these support groups knows what it’s like to field awkward questions, to escape a holiday party, to cry uncontrollably when they see a pregnancy announcement on social media, or to have to “try again” after taking another negative pregnancy test. We’ve all been there. And we’re here to help!

Find Hope and Support in Your Fertility Journey

If you’re struggling with how to cope with infertility when everyone else is pregnant, you are not alone. Be gentle with yourself. Reach out for help! Look into our Fully Fertile App to connect with a support system that understands. We are here to help you work on the fertility factors you can control and to comfort you when you feel like things are out of control. Schedule a holistic fertility consultation today by booking an appointment at our Chicago or Highland Park locations. We are here for holistic fertility services ranging from getting pregnant in the first place and grappling with pregnancy loss or miscarriage to supporting you with a wide range of prenatal services and so much more. Reach out today.

References

¹Xie, Y., Ren, Y., Niu, C., Zheng, Y., Yu, P., & Li, L. (2023). The impact of stigma on mental health and quality of life of infertile women: A systematic review. Frontiers in Psychology, 13. https://doi.org/10.3389/fpsyg.2022.1093459‌

²NIH. (2018, February 8). How Common Is infertility? Http://Www.nichd.nih.gov/ https://www.nichd.nih.gov/health/topics/infertility/conditioninfo/common

³Lin, J., & Susser, L. (2022, July 27). Recognizing the Psychological Toll of Infertility in Women. Adaa.org. https://adaa.org/learn-from-us/from-the-experts/blog-posts/professional/recognizing-psychological-toll-infertility

⁴Kiani, Z., Simbar, M., Hajian, S., & Zayeri, F. (2021). The prevalence of depression symptoms among infertile women: a systematic review and meta-analysis. Fertility Research and Practice, 7(1). https://doi.org/10.1186/s40738-021-00098-3

⁵Firth, S. (2014). Study: Infertile Couples 3 Times More Likely to Divorce. US News & World Report; U.S. News & World Report. https://www.usnews.com/news/articles/2014/01/31/study-infertile-couples-3-times-more-likely-to-divorce

⁶Fisher, J. R., & Hammarberg, K. (2011). Psychological and social aspects of infertility in men: an overview of the evidence and implications for psychologically informed clinical care and future research. Asian Journal of Andrology, 14(1), 121–129. https://doi.org/10.1038/aja.2011.72

⁷Rooney, K. L., & Domar, A. D. (2018). The relationship between stress and infertility. Dialogues in Clinical Neuroscience, 20(1), 41–47. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016043/

⁸Yes, And... | Psychology Today. (n.d.). Www.psychologytoday.com. https://www.psychologytoday.com/us/blog/the-edge-peak-performance-psychology/201801/yes-and

⁹Bentley, T. G. K., D’Andrea-Penna, G., Rakic, M., Arce, N., LaFaille, M., Berman, R., Cooley, K., & Sprimont, P. (2023). Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. Brain Sciences, 13(12), 1612. https://doi.org/10.3390/brainsci13121612

¹⁰Eat These Foods to Reduce Stress and Anxiety. (2021, June 15). Cleveland Clinic. https://health.clevelandclinic.org/eat-these-foods-to-reduce-stress-and-anxiety

Meet Beth Heller

View Profile: Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Therapeutic Yoga for PCOS?

Fri, 13 Sep 2024 18:59:37 GMT

There are many reasons that a therapeutic yoga program may benefit women with Polycystic Ovarian Syndrome. PCOS presents very differently in different women but the syndrome as whole is associated with infertility and other adverse health conditions including obesity, diabetes and heart disease. Women with PCOS may also have higher levels of chronic inflammation and elevated levels of circulating stress hormones.

The good news is that more and more research suggests that lifestyle intervention including lifestyle intervention including diet and exercise may be the best way to manage PCOS. In addition, new research is showing the benefit of Traditional Chinese Medicine to treat the hormonal imbalances, symptoms like hirsutism and acne, and menstrual irregularity that is associated with PCOS.

Another element of PDtM’s PCOS “Action Plan is yoga. Yoga has been shown to lower levels of stress hormones and women with a regular yoga practice have been show to have a “healthier physiological response to stress". Yoga has also been shown to reduce markers of oxidative stress and blood sugar control in people with diabetes as well as improve blood pressure and cholesterol levels in heart disease patients (1).

Some of the goals of a therapeutic yoga practice for PCOS include:

Standing and seated yoga asana that create an invigorating, but not exhausting, exercise session
Twisting poses, which in yoga physiology are believed to help decrease abdominal fat
Postures that bring blood to the thyroid gland, an important endocrine gland for metabolism
Stimulating agni, the digestive fire, that supports complete digestion and metabolism of foods
Mudras (hand yoga) that stimulate different physiological and energetic systems
Breathing exercises that induce the relaxation response

While lifestyle changes can be very helpful with PCOS, they are not enough on their own. Working in partnership with you physician or Reproductive Endocrinologist and ensuring they are kept up to date on any holistic treatments you may be using is the smartest approach for PCOS management.

Yoga for Fertility to support PCOS is available at Pulling Down the Moon in-center starting on Sept 21st and virtually starting on Sept 30th . If you would like to learn more about PDtM’s PCOS Action Plan to manager your PCOS Action Plan with holistic health treatment ( Acupuncture , Massage , Nutrition , and Yoga ) then contact us at 312-321-0004 or email info@pullingdownthemoon.com to get started today!

(1) Field, T. Complementary Therapies in Clinical Practice 17 (2011) 1e8

Supplements for Fertility When Trying to Conceive

Wed, 21 Aug 2024 16:35:52 GMT

Written By:

Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Reviewed for Accuracy By:

Registered Dietician and Fertility Nutritionist

If you and your partner have been struggling to get pregnant, it’s a good bet you’ve done a million web searches to find all the tips you can for improving your fertility. And you’ve probably run into a page or two about fertility supplements . The internet, being what it is, however, is loaded with conflicting information about what to take, what not to take, and how much of it. The amount of information out there is overwhelming, and not all of it is useful. Today our holistic fertility services team will bring together what the latest science says about supplements for fertility and why they might be helpful on your path to having a baby.

The Role of Supplements in Enhancing Fertility

Nutrition matters. Good nutrition boosts energy and keeps health problems away. Poor nutrition leads to a multitude of health problems. So, when you’re trying to create an entirely new human being, the need for good nutrition increases significantly for both parties on “Team Conception.”

The human body was optimally designed to absorb nutrients from real food.¹ So, eating a nutrient-dense, whole-foods-based diet full of veggies, fruits, whole grains, plant-based and lean animal proteins, and healthy fats has been shown to reduce inflammation, regulate hormones, and reduce the incidence of all kinds of diseases. A diet like this is truly a fertility diet, helping enhance fertility for men and women. We know, for instance, that good nutrition helps to regulate fertility functions in both men² and women³, including:

Menstrual cycles
Ovulation
Thyroid health
The immune system
Energy production
Egg quality
Sperm quality

We also know that getting all the nutrients you need from food only can be difficult. This is particularly true if either team member (male or female) has any nutritional deficiencies or conditions that inhibit nutrient absorption from a healthy diet. For example, people with Celiac disease or other significant food sensitivities or allergies must avoid certain foods, even if they are ordinarily nutritious for most people. Fertility supplements can bridge those gaps.

Our holistic fertility team often recommends couples struggling to conceive take a close look at their diets to see if anything on the menu isn’t serving their fertility needs sufficiently. In fact, we offer an excellent 12-week fertility nutrition course and a 14-day fertility detox program , both provided by our certified fertility nutritionist. These resources have been beneficial for many couples. Working together through your unique situation and the available science, we can recommend supplements for fertility and healthy pregnancy that can cover critical nutritional gaps to help improve your chances of having a baby.

Essential Supplements for Fertility

The following nutrients are essential for good health and fertility. Working with your doctor and our fertility nutritionist, we can evaluate your current diet and help you work out the optimal levels of these nutrients in your regular diet, and through supplementation. And if gaps exist, we can recommend fertility supplements to help cover those deficiencies.

1. Folic Acid

Folic acid is the synthetic version of vitamin B9 that is really only available in supplement form, or foods fortified with it. Folic acid is incredibly important for women trying to get pregnant, or who are pregnant already. It contributes to healthy fetal development and prevents birth defects, particularly neural tube defects that hurt a baby’s nervous system.⁴ The current recommendations are that women of reproductive age get at least 400 mcg of folic acid daily, but recent research suggests that women trying to improve their fertility take up to 800 mcg per day.⁵ The current science says this may help balance fertility hormones and contribute to healthy follicles in the ovaries. Research also suggests that folic acid supplementation in men may have a positive impact on IVF outcomes as well.⁶

2. B Vitamins

Vitamins B6 and B12 may also affect fertility levels. Both of these seem to play a key role in helping the body metabolize the amino acid homocysteine. Overly high levels of homocysteine can interfere with fertility and pregnancy.⁷ Getting optimal levels of These vitamins seems to help improve embryo health during the IVF cycle.⁸ Another study concluded that optimal levels of B vitamins can help improve fertility in women who are struggling with PCOS.⁹

3. Vitamin D

Research indicates that optimal levels of vitamin D may help both men and women on their fertility journeys. Several studies seem to indicate that vitamin D improves sperm parameters for men.¹⁰ Other studies suggest that vitamin D can help regulate hormones in reproductive-age women, especially helping improve fertility levels for women who have PCOS.¹¹

4. Fish Oil

The Omega-3 fatty acids found in certain fish oils have a host of health benefits, but some studies also indicate benefits for fertility. Several studies have found that women who increased their omega-3 fatty acid intake had an increased rate of successful IVF pregnancies specifically.¹² More research is needed on natural pregnancies in this area. Also, another study showed that increased omega-3 fatty acid intake improved sperm motility in men struggling with infertility.¹³

5. Coenzyme Q10 (CoQ10)

Your body naturally produces Coenzyme Q10, which behaves as an antioxidant, reducing oxidative stress on several systems, potentially including the reproductive system. A couple of studies have shown an increase in clinical pregnancy rates for women undergoing IVF when they took CoQ10 supplements. It seems possible that CoQ10 stimulates the ovaries of women struggling with poor ovarian reserve.¹⁴

6. Selenium

This trace mineral and antioxidant found in Brazil nuts, meat, and other sources helps build proteins in the body. Although more research is needed, some studies suggest that selenium deficiencies can cause problems with both male and female infertility, including problems with pregnancy.¹⁵

7. Myo-Inositol

Myo-inositol is the supplement form of a carbohydrate particularly found in legumes, nuts, wheat bran, bananas, and some other foods. Several studies indicate positive fertility benefits of Myo-inositol for both men and women. Myo-inositol seems to regulate insulin responses in women with PCOS, regulating ovulation and menstrual cycles.¹⁶ For men, 90 days of inositol supplementation statistically improved sperm quality in terms of both concentration and motility.¹⁷

8. Omega-3 Fatty Acids

The omega-3 fatty acids often found in fish oils are known to be helpful for fertility. Optimal levels of omega-3s improve pregnancy rates in women undergoing IVF and also seem to help with natural pregnancies.¹⁸ In addition to fish oils, plant-based sources of omega-3 fatty acids include flaxseeds, walnuts, chia seeds, edamame, hemp seeds, and seaweed.

9. Vitamin C

Vitamin C is a critical antioxidant that protects the body’s cells from free radical damage, which can impact fertility. While citrus fruits are famed for their vitamin C content, many fruits and veggies like broccoli, acerola cherries, berries, guavas, bell peppers, rose hips, kale, cantaloupe and parsley have impressive amounts too. Optimal amounts of vitamin C and other antioxidants are important for ovulation, and the luteal phase for women, and seem to help with sperm quality in men.¹⁹

10. L-Arginine

L-arginine is an amino acid that helps with blood circulation, cellular communication, and cellular energy production (mitochondrial functions). All of these are critical to fertility, and L-arginine seems to help, especially in men with erectile dysfunction.²⁰

11. Iron

While most people can get the iron they need from foods like spinach, lean red meat, legumes, pumpkin seeds, etc., some struggle with anemia (abnormally low numbers of healthy red blood cells; 3.6% of males and 7.6% of non-pregnant females).²¹ Scientists have found clear links between iron deficiency and infertility in men²² and women²³, suggesting that couples who are struggling to get pregnant may want to ask their doctor or nutritionist about dietary changes and iron supplementation in the appropriate dosages.

12. Zinc

Zinc is a mineral antioxidant the body needs in many ways, including reproductive functions in both men and women. Studies in men struggling with infertility showed that zinc plays an important role in sperm activity and quality.²⁴ Studies in women with PCOS specifically found that zinc helped regulate lipid balance and insulin resistance, improving egg development and fertilization efforts.²⁵

13. Antioxidants (Vitamins C & E)

Antioxidants are important nutrients that prevent cellular damage from free radicals in your body. Free radicals are atomic-level forces that can help with cell division and communication. However, when they are out of control and build up in the body, they can cause oxidative stress, which damages cells and causes inflammation, hindering reproductive efforts. Enter antioxidants like vitamins C and E, which are found in many foods, especially fruits, vegetables, and wheat germ, in the case of vitamin E. In the right amounts (neither too much, nor too little), they have been shown to improve sperm health in men and help stimulate healthy endometrial development in women.²⁶

14. Prenatal Multivitamin

The reproductive systems of men and women are so complex and intricate while strong correlations between good nutrition and fertility vs. nutrient deficiencies and infertility clearly exist, many of the intricate mechanisms that cause those consequences are still not fully understood. Fertility-impacting nutrient deficiencies themselves are complex. Chronic diseases, malabsorption because of digestive issues, poor diet, and stress can impact how well-nourished we are. If you find that you are lacking in any of these nutrients, or others that may affect fertility, a good prenatal vitamin can help. To ensure that your prenatal vitamin meets your needs, ask your doctor about serum testing for nutrients in your blood, and talk with our fertility nutritionist about supplements for fertility that would address your circumstances.

Do Vitamin Deficiencies Affect Fertility

The bulk of the research says yes. Vitamin and mineral deficiencies can harm the reproductive systems of both men and women, just as they harm other systems in the body. To create a healthy environment for healthy sperm and a healthy egg to meet and create a baby, fertility supplements can boost essential nutrient levels to h elp create that environment.

How to Choose the Right Fertility Supplements

Choosing the right fertility supplements doesn’t have to be as hard as your high school chemistry class, especially if you get help from our Pulling Down the Moon fertility nutritionist. We keep an eye on the science and have selected our own supplements based on the latest data about optimal levels of each of these and other beneficial nutrients. It can also be helpful to talk with your doctor about blood serum testing to see if you have any fertility-impacting conditions or deficiencies specific to you. That way we have more information to work with as we create a whole nutrition plan that can help you bring your body’s ecosystem into a more fertile state, starting with a fertility diet first, and then adding supplements you may need on top of that.

Nutrition & Supplement Support at Pulling Down the Moon

Pulling Down the Moon is a supportive, truly understanding community of holistic fertility experts in Chicago and Highland Park , dedicated to helping people grow their families. Schedule an appointment with us today and let’s look into all the different ways we can help you and your partner in your fertility efforts. In addition to supplements for fertility , we provide massage therapy , acupuncture , yoga , and so much more. Reach out to us today to learn more.

References

¹Lentjes, M. A. (2019). The balance between food and dietary supplements in the general population. The Proceedings of the Nutrition Society, 78(1), 97–109. https://doi.org/10.1017/S0029665118002525

²Giahi, L., Mohammadmoradi, S., Javidan, A., & Sadeghi, M. R. (2016). Nutritional modifications in male infertility: a systematic review covering 2 decades. Nutrition Reviews, 74(2), 118–130. https://doi.org/10.1093/nutrit/nuv059

³Skoracka, K., Ratajczak, A. E., Rychter, A. M., Dobrowolska, A., & Krela-Kaźmierczak, I. (2021). Female Fertility and the Nutritional Approach: The Most Essential Aspects. Advances in Nutrition, 12(6). https://doi.org/10.1093/advances/nmab068

⁴Greenberg, J. A., Bell, S. J., Guan, Y., & Yu, Y.-H. (2011). Folic Acid Supplementation and Pregnancy: More than Just Neural Tube Defect Prevention. Reviews in Obstetrics & Gynecology, 4(2), 52–59. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218540/

⁵Kadir, M., Hood, R. B., Mínguez-Alarcón, L., Maldonado-Cárceles, A. B., Ford, J. B., Souter, I., Chavarro, J. E., & Gaskins, A. J. (2021). Folate intake and ovarian reserve among women attending a fertility center. Fertility and Sterility. https://doi.org/10.1016/j.fertnstert.2021.09.037

⁶Mathieu d’Argent, E., Ravel, C., Rousseau, A., Morcel, K., Massin, N., Sussfeld, J., Simon, T., Antoine, J.-M., Mandelbaume, J., Daraï, E., & Kolanska, K. (2021). High-Dose Supplementation of Folic Acid in Infertile Men Improves IVF-ICSI Outcomes: A Randomized Controlled Trial (FOLFIV Trial). Journal of Clinical Medicine, 10(9), 1876. https://doi.org/10.3390/jcm10091876‌

⁷Skoracka, K., Ratajczak, A. E., Rychter, A. M., Dobrowolska, A., & Krela-Kaźmierczak, I. (2021). Female Fertility and the Nutritional Approach: The Most Essential Aspects. Advances in Nutrition, 12(6). https://doi.org/10.1093/advances/nmab068

⁸Zhang, L., Wu, L., Xu, W., Tian, Y., Liu, X., Xia, C., Zhang, L., Li, S., Jin, Z., Wu, X., & Shu, J. (2022). Status of maternal serum B vitamins and pregnancy outcomes: New insights from in vitro fertilization and embryo transfer (IVF-ET) treatment. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.962212

⁹Thornburgh, S., & Gaskins, A. J. (2022). B vitamins, polycystic ovary syndrome, and fertility. Current Opinion in Endocrinology, Diabetes, and Obesity, 29(6), 554–559. https://doi.org/10.1097/MED.0000000000000773

¹⁰Tania, C., Tobing, E. R. P. L., Tansol, C., Prasetiyo, P. D., Wallad, C. K., & Hariyanto, T. I. (n.d.). Vitamin D supplementation for improving sperm parameters in infertile men: A systematic review and meta-analysis of randomized clinical trials. Arab Journal of Urology: An International Journal, 21(4), 204–212. https://doi.org/10.1080/2090598X.2023.2165232‌

¹¹Chu, C., Tsuprykov, O., Chen, X., Elitok, S., Krämer, B. K., & Hocher, B. (2021). Relationship Between Vitamin D and Hormones Important for Human Fertility in Reproductive-Aged Women. Frontiers in Endocrinology, 12, 666687. https://doi.org/10.3389/fendo.2021.666687

¹²Stanhiser, J., Jukic, A. M. Z., McConnaughey, D. R., & Steiner, A. Z. (2022). Omega-3 fatty acid supplementation and fecundability. Human Reproduction (Oxford, England), 37(5), 1037–1046. https://doi.org/10.1093/humrep/deac027

¹³Hosseini, B., Nourmohamadi, M., Hajipour, S., Taghizadeh, M., Asemi, Z., Keshavarz, S. A., & Jafarnejad, S. (2018). The Effect of Omega-3 Fatty Acids, EPA, and/or DHA on Male Infertility: A Systematic Review and Meta-analysis. Journal of Dietary Supplements, 16(2), 245–256. https://doi.org/10.1080/19390211.2018.1431753

¹⁴Xu, Y., Nisenblat, V., Lu, C., Li, R., Qiao, J., Zhen, X., & Wang, S. (2018). Pretreatment with coenzyme Q10 improves ovarian response and embryo quality in low-prognosis young women with decreased ovarian reserve: a randomized controlled trial. Reproductive Biology and Endocrinology: RB&E, 16(1), 29. https://doi.org/10.1186/s12958-018-0343-0

¹⁵Mistry, H. D., & Kurlak, L. O. (2015, January 1). Chapter 24 - Selenium in Fertility and Reproduction (R. R. Watson, Ed.). ScienceDirect; Academic Press. https://www.sciencedirect.com/science/article/abs/pii/B978012800872000024X

‌¹⁶Skoracka, K., Ratajczak, A. E., Rychter, A. M., Dobrowolska, A., & Krela-Kaźmierczak, I. (2021). Female Fertility and the Nutritional Approach: The Most Essential Aspects. Advances in Nutrition, 12(6). https://doi.org/10.1093/advances/nmab068‌

¹⁷Canepa, P., Dal Lago, A., De Leo, C., Gallo, M., Rizzo, C., Licata, E., Anserini, P., Rago, R., & Scaruffi, P. (2018). Combined treatment with myo-inositol, alpha-lipoic acid, folic acid, and vitamins significantly improves sperm parameters of sub-fertile men: a multi-centric study. European Review for Medical and Pharmacological Sciences, 22(20), 7078–7085. https://doi.org/10.26355/eurrev_201810_16180‌

¹⁸Politano, C. A., & López-Berroa, J. (2020). Omega-3 Fatty Acids and Fecundation, Pregnancy and Breastfeeding. Revista Brasileira de Ginecologia E Obstetrícia / RBGO Gynecology and Obstetrics, 42(03), 160–164. https://doi.org/10.1055/s-0040-1708090

¹⁹Aoun, A., Khoury, V. E., & Malakieh, R. (2021). Can Nutrition Help in the Treatment of Infertility? Preventive Nutrition and Food Science, 26(2), 109–120. https://doi.org/10.3746/pnf.2021.26.2.109

²⁰Mayo Clinic. (2017). L-arginine. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-l-arginine/art-20364681

²¹Le, C. H. H. (2016). The Prevalence of Anemia and Moderate-Severe Anemia in the US Population (NHANES 2003-2012). PLOS ONE, 11(11), e0166635. https://doi.org/10.1371/journal.pone.0166635‌

²²Rastegar Panah, M., Jarvi, K., Lo, K., & El-Sohemy, A. (2024). Biomarkers of Iron Are Associated with Anterior-Pituitary-Produced Reproductive Hormones in Men with Infertility. Nutrients, 16(2), 290. https://doi.org/10.3390/nu16020290

²³Holzer, I., Ott, J., Beitl, K., Mayrhofer, D., Heinzl, F., Ebenbauer, J., & Parry, J. (2023). Iron status in women with infertility and controls: a case-control study. Frontiers in Endocrinology, 14. https://doi.org/10.3389/fendo.2023.1173100

²⁴Chu, D. S. (2018). Zinc: A small molecule with a big impact on sperm function. PLOS Biology, 16(6), e2006204. https://doi.org/10.1371/journal.pbio.2006204‌

²⁵Nasiadek, M., Stragierowicz, J., Klimczak, M., & Kilanowicz, A. (2020). The Role of Zinc in Selected Female Reproductive System Disorders. Nutrients, 12(8), 2464. https://doi.org/10.3390/nu12082464

²⁶Aoun, A., Khoury, V. E., & Malakieh, R. (2021). Can Nutrition Help in the Treatment of Infertility? Preventive Nutrition and Food Science, 26(2), 109–120. https://doi.org/10.3746/pnf.2021.26.2.109

Meet Beth Heller

View Profile: Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Pregnancy Passport: Relaxed Mommies Make Healthier Babies

Thu, 15 Aug 2024 19:06:39 GMT

As I’ve said before, it took me seven years and five pregnancies to get two kids. So, while pregnancy was a joyful time for me on some levels, it was also a time of stress and sleepless anxiety. In fact my business partner Tami will often joke that my pregnancies were some of the most stressful times of her life. Honestly, though, without yoga, massage and acupuncture I think I would have bitten my fingernails to the quick waiting for Jackson and Calvin to arrive safely. What I didn’t know then was that seeking relief for anxiety through holistic means was also good for my boys. A growing body of clinical evidence now suggests that prenatal stress, depression and/or anxiety is linked to adverse health outcomes for both moms and babies including preterm birth, preeclampsia and even future risk of chronic disease and obesity (1).

Women, especially women who have struggled to conceive, may feel guilty about experiencing anxious emotions during this “blissful time". Yet preparing for a new baby, no matter how hard one had to work to get it, can be stressful. Changes in the body during pregnancy, including the strains of a growing belly and nighttime muscle cramps, can also disrupt sleep, which increases stress. Rather than worry about worrying, we suggest you take the bull by the horns and enjoy a 360 degree self-care program during pregnancy. And honestly, it will never again be as easy to justify self-care like acupuncture , massage and yoga as it is when your efforts are a “double-dip – good for mom and great for baby.

Here are several strategies for decreasing maternal stress and improving overall well-being during pregnancy:

1. Get acupuncture. A 2010 study in Obstetrics and Gynecology found that acupuncture treatment alleviated symptoms of stress and depression in pregnant women and women experiencing infertility (2, 3). Acupuncture has also been shown to be effective at managing morning sickness, back and pelvic pain and labor pain. Make sure, however, that you see a practitioner who is experienced in treating pregnancy.

2. Do prenatal yoga. Compared to controls, women who did prenatal yoga experienced significant reductions in physical pain from baseline to post intervention compared with women in the third trimester whose pain increased. Women in the yoga group showed greater reductions in perceived stress and trait anxiety in their third trimester than women from the control group (4) The same women also experienced better sleep and less wakefulness (5).

3. Get prenatal massage. Research shows that women who received prenatal massage reported decreased depression, anxiety, and leg and back pain. Cortisol levels decreased, which decreased excessive fetal activity; the rate of baby prematurity was also lower (6).

4. Seek expert prenatal nutrition counseling. There are specific nutritional strategies for managing weight gain, avoiding conditions like Gestational Diabetes and Pre-eclampsia and improving digestion (less heartburn, avoid constipation). At Pulling Down the Moon we target our prenatal nutrition consults based on trimester.

Get your passport to pregnancy relaxation by getting started today with prenatal care in Chicago , Highland Park , or virtually ! Gift certificates are also available at our online store shop.pullingdownthemoon.com .

1. Entringer S et al. Prenatal stress and developmental programming of human health and disease risk: concepts and integration of empirical findings. Curr Opin Endocrinol Diabetes Obes. 2010 Dec;17(6):507-16.

2. Smith CA. 1. SMith The effect of acupuncture on psychosocial outcomes for women experiencing infertility. J Altern Complement Med. 2011 Oct;17(10):923-30. Epub 2011 Oct 6 .

3. Manber et al. Acupuncture for depression during pregnancy: a randomized controlled trial. Obstet Gynecol. 2010 Mar;115(3):511-20.

4. Beddoe AE et al. The effects of mindfulness-based yoga during pregnancy on maternal psychological and physical distress. J Obstet Gynecol Neonatal Nurs. 2009 May-Jun;38(3):310-9.

5. Beddoe AE et al. Effects of mindful yoga on sleep in pregnant women: a pilot study. Biol Res Nurs. 2010 Apr;11(4):363-70.

6. Field, T. (2010). Pregnancy and labor massage therapy. Expert Review of Obstetrics and Gynecology , 5, 177-181.

Building a Fertility Diet Meal Plan

Mon, 15 Jul 2024 18:55:42 GMT

Written By:

Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Reviewed for Accuracy By:

What to learn how Pulling Down the Moon can support your journey too? Start here.

Registered Dietician and Fertility Nutritionist

We know that nutrition is one of the primary ingredients for bolstering both male and female fertility. Still, the internet is absolutely drowning in confusing and often contradictory information about what to eat for fertility. For more than 20 years, the Pulling Down the Moon team has worked closely with doctors and delved deeply into scientific research about diet and fertility. This gives us the unique ability to separate nutritional wisdom from nonsense, so our clients can build a fertility diet meal plan that will help them in their efforts to get pregnant.

What is a Fertility Diet?

A fertility diet isn’t so much a “diet” hyped on your favorite morning news infotainment show. Instead, it’s a scientifically-backed way of eating healthy foods that contain the nutrients your body needs for healthy fertility, whether you are a man or a woman. It also minimizes foods, chemicals, and contaminants that can damage fertility. Eating for fertility includes a lot of great, nutritionally-dense foods that make you feel great overall: organic fruits and vegetables, lean protein sources, nuts, healthy fats, and dairy. It’s about balance, not extremes. Eating for fertility is based on solid nutritional research. It helps you balance your hormones, achieve a healthy weight, and avoid potential health complications that could negatively impact your fertility. So, if you’re searching for the best diet for getting pregnant, there are no gimmicks here—just solid, tasty science.

Fertility Diet Meal Plan: The Relationship Between Nutrition and Fertility

Speaking of the science of fertility and nutrition, there is a lot of it.

As regards female fertility, one large, interdisciplinary study noted a strong correlation between poor nutrition and being overweight inhibiting healthy ovarian function.¹ The same study found that being underweight and under-nourished also damaged fertility. Reliance on overly processed foods with high amounts of sugar, chemicals, and unhealthy fats, yet lacking in nutrients threw fertility hormones out of sync. Obesity and insulin resistance also seem to impact chronic conditions like polycystic ovary syndrome (PCOS), which is known to hurt female fertility. A Harvard study showed that women who ate a fertility diet rich in vegetable proteins, healthy fats, complex carbohydrates with plenty of fiber, iron, the right blend of vitamins and minerals, and, interestingly, more high-fat dairy products than low-fat dairy products had better fertility outcomes generally.²

Nutrition affects male fertility also. Another wide-ranging study analyzing the existing scientific literature found that nutrition significantly impacts sperm attributes, bioenergetics, and function.³ For men, diets with strong levels of omega-3 fatty acids and other essential nutrients prevented oxidative damage and improved mitochondrial function of sperm cells, boosting fertility. At the same time, poor nutrition and being either under or overweight have negative impacts on male fertility.

With this science in hand, Pulling Down the Moon has developed an entire 12-week fertility nutrition program , run by a licensed fertility nutritionist who understands the science behind fertility and nutrition. We designed this program to boost your nutrition, detox your body from harmful environmental toxins, and set you up for fertility success. In addition, we know that many individual factors can impact your ability to absorb nutrients, and we can work together to create a comprehensive nutritional plan to help you eat for fertility every day, getting the nutrients your body needs to bring that dream to reality.

Key Nutrients for a Fertility Diet

Based on all the latest, most rigorous scientific research, essential nutrients loom large when eating for fertility. Women and men both require a healthy amount of high-quality macronutrients and micronutrients to balance their bodies’ ecosystems for optimum fertility.

Macronutrients and Their Role in Fertility

Humans need protein, fats, and carbohydrates to live and function, and the right types and amounts of these macronutrients can improve fertility:

Protein

The latest research says that vegetable protein sources like nuts, lentils, and beans have a more positive impact on fertility than animal protein sources.⁴ Meats can, however, have beneficial levels of protein, vitamin B-12, zinc, and iron, all of which are crucial for fertility and healthy pregnancy. If you choose to eat meat, select lean cuts of chicken, turkey, pork, or beef with a low saturated fat content. Research also showed better fertility outcomes for women who replaced red meat with fish a couple of times a week.⁴ In addition to being a good source of lean protein, some fish have great levels of beneficial omega-3 fatty acids, which are beneficial for male fertility as well as a healthy pregnancy.⁵ Be careful, however, to avoid fish that are known to have high mercury content (Marlin, king mackerel, shark, swordfish, orange roughy, tilefish, and bigeye tuna).⁶ Aside from lean meats and low-mercury fish sources, eggs are also an excellent source of protein and micronutrients needed for fertility and healthy fetal development.

Fats

We previewed why avoiding saturated animal fats is a good idea. Trans fats, often found in highly processed, fried foods, are also bad for fertility and overall health generally, with research showing that they cause insulin resistance and inflammation that can damage fertility efforts.⁷ But high-quality, plant-based monounsaturated fats in moderation are good for fertility. Avocados, nuts, olive oil, and grape seed oil are all excellent sources of monounsaturated fats that have demonstrated anti-inflammatory properties, which help improve fertility.⁸

Carbohydrates

Increase the amount of natural, “slow-burning” complex carbs and reduce the amount of highly processed, refined carbs in your diet. So feel free to load your plate with fiber- and nutrient-loaded fruits and vegetables, whole grains (like buckwheat, quinoa, and steel-cut oats), and legumes. Try to avoid white bread, pastries, white rice, cakes, and cookies. Refined carbs spike blood sugar and increase insulin resistance, which multiple studies say throws ovulation and hormones off balance.⁹ Complex carbs, on the other hand, are full of fiber that moderates blood sugar reactions while also containing important micronutrients like vitamins and minerals.

Micronutrients Essential for Fertility

Micronutrients are the vitamins, minerals, and other important chemical components of food that benefit our organs, glands, blood, brain, and reproductive systems—every aspect of our physical and mental health. The important thing is to get the right balance of these nutrients: no more, no less. And that can be tricky. In many cases, even the best fertility diets still lack the right levels of essential nutrients. This is why your fertility nutritionist may recommend supplements to cover those gaps. Some of the most important micronutrients for fertility¹⁰ (and good food sources) include:

Iron (spinach, legumes, lean red meat, pumpkin seeds, quinoa, turkey, broccoli, tofu¹¹, fish, and dark chocolate)
Zinc (lean red meat, legumes, pumpkin seeds, hemp seeds, nuts, dairy, eggs, whole grains, potatoes, sweet potatoes)
Iodine (seaweed, cod, dairy, tuna, eggs, iodized salt, prunes, Lima beans)
Calcium (cheese, yogurt, sesame seeds, poppy seeds, celery seeds, chia seeds, canned salmon, sardines, legumes, almonds, whey protein, leafy green vegetables, rhubarb, amaranth)
Magnesium (dark chocolate, nuts, avocados, legumes, tofu, whole grains, flax seeds, pumpkin seeds, chia seeds, buckwheat, quinoa, salmon, bananas)
Selenium (Brazil nuts, fish, lean pork, lean beef, turkey, chicken, cottage cheese, eggs, sunflower seeds, oatmeal)
Folate & Folic Acid or Vitamin B9 (Folic acid comes in supplement form. You can get folate from foods like legumes, asparagus, eggs, leafy greens, beets, citrus fruits, Brussels sprouts, broccoli, nuts)
Omega-3 Fatty Acids (mackerel, salmon, cod liver oil, herring, sardines, caviar, anchovies, flax seeds, chia seeds, walnuts, enriched eggs, enriched dairy products, hemp seeds)
Niacin - Vitamin B3 (liver, chicken, tuna, turkey, salmon, anchovies, pork, lean beef, peanuts, avocados, brown rice, whole wheat, mushrooms)
Vitamin B6 (milk, ricotta cheese, salmon, yellowfin and albacore tuna, eggs, beef, carrots, spinach, sweet potatoes, green peas, bananas)
Vitamin C (Kakadu plums, acerola cherries, rose hips, chili peppers, guava, sweet yellow peppers, black currants, cantaloupe, parsley, kale, kiwi fruit, broccoli, citrus fruits)
Vitamin D (fatty fish, herring, sardines, cod liver oil, canned tuna, eggs, mushrooms, fortified dairy, fortified orange juice)
Vitamin E (wheat germ oil, sunflower seeds, almonds, hazelnuts, pine nuts, peanuts, Mamey Sapote, avocados, red sweet peppers, turnip greens)
Glutathione (lean beef, fish, poultry, broccoli, Brussels sprouts, watercress, mustard greens, asparagus, kale, garlic, onions, shallots, strawberries, watermelon, citrus fruits, papayas, kiwi fruit, bell peppers)

Building Your Fertility Diet Meal Plan

Your fertility diet meal plan should include a wide variety of healthy, nutrient-dense foods. Variety is key because some foods, like fish and red meat, though high in nutrients, can also contain problematic elements (saturated fats in red meat and mercury in seafood). Switching out the foods you eat each week helps you get the right mix and balance of nutrients while lowering the risk of contaminants and inflammatory elements. The good news is that there are so many different kinds of fruits, vegetables, vegetable- and lean animal proteins, nuts, seeds, etc. that you won’t run out of delicious things to eat.

1. Planning Your Meals

You should choose healthy foods that you like and enjoy, and do it with a certain balance in mind. Plan to fill half of your plate with fruits and vegetables, and a quarter of your plate with complex carbohydrates like whole grains or seeds like brown rice, quinoa, or amaranth. The other quarter of your plate should include a lean protein source.

2. Foods to Include

You can use the lists of food and nutrients above to find and create recipes and meal plans that will contain a healthy balance of fertility-boosting nutrients each day. If you suffer from any food allergies, sensitivities, or a condition like Celiac disease , contact our fertility nutritionist for assistance finding nutritious alternatives to those foods, or for supplements that can help you get the nutrients you need while avoiding foods that cause you problems.

3. Foods to Avoid

People struggling with infertility or any conditions that contribute to fertility problems should try to avoid processed, high-sugar foods that can cause blood sugar spikes and insulin resistance. It’s also a good idea to avoid alcohol, caffeine, and processed soy foods that you might find in protein shakes and bars. Whole soy products such as tempeh, edamame, miso, and tofu are fine in moderation.

Lifestyle Factors That Complement a Fertility Diet

In addition to nutrition, many other lifestyle factors can impact fertility. High levels of stress are known to interfere with hormone levels important for becoming pregnant. Lack of exercise and poor sleep quality and quantity are also problematic. Smoking and alcohol use also hurt fertility. Enhancing your chances of becoming pregnant involves many factors, some of which you can control, and others that are harder to control. Creating a healthy reproductive environment means bringing your lifestyle into a healthy balance where your body gets the nutrients, rest, and relaxation it needs while detoxifying from dietary and environmental contaminants.

Additional Support for Your Fertility Journey

Please reach out to us to schedule an appointment for any of our holistic fertility services . Our 12-week fertility nutrition course is especially helpful for overhauling your diet and creating affordable, nutritious meal plans that support your fertility! If you are concerned about pricing , we do take many forms of insurance . Pulling Down the Moon has created a supportive, compassionate, experienced community of holistic fertility experts in Chicago and Highland Park who are on your team as you go through your journey to have a baby.

References

¹Silvestris, E., Lovero, D., & Palmirotta, R. (2019). Nutrition and Female Fertility: An Interdependent Correlation. Frontiers in Endocrinology, 10(346). https://doi.org/10.3389/fendo.2019.00346

²Changes in diet and lifestyle may help prevent infertility. (2007, November 1). Harvard Gazette. https://news.harvard.edu/gazette/story/2007/11/changes-in-diet-and-lifestyle-may-help-prevent-infertility/

³Almujaydil, M. S. (2023). The Role of Dietary Nutrients in Male Infertility: A Review. Life, 13(2), 519. https://doi.org/10.3390/life13020519

⁴Skoracka, K., Ratajczak, A. E., Rychter, A. M., Dobrowolska, A., & Krela-Kaźmierczak, I. (2021). Female Fertility and the Nutritional Approach: The Most Essential Aspects. Advances in Nutrition, 12(6). https://doi.org/10.1093/advances/nmab068‌

⁵Chiu, Y.-H., Chavarro, J. E., & Souter, I. (2018). Diet and female fertility: doctor, what should I eat? Fertility and Sterility, 110(4), 560–569. https://doi.org/10.1016/j.fertnstert.2018.05.027

⁶Center for Food Safety and Applied Nutrition. (2019). Advice About Eating Fish. U.S. Food and Drug Administration. https://www.fda.gov/food/consumers/advice-about-eating-fish

⁷Angelieri, C. T., Barros, C. R., Siqueira-Catania, A., & Ferreira, S. R. G. (2012). Trans fatty acid intake is associated with insulin sensitivity but independently of inflammation. Brazilian Journal of Medical and Biological Research, 45(7), 625–631. https://doi.org/10.1590/s0100-879x2012007500071

⁸Alesi, S., Villani, A., Mantzioris, E., Takele, W. W., Cowan, S., Moran, L. J., & Mousa, A. (2022). Anti-Inflammatory Diets in Fertility: An Evidence Review. Nutrients, 14(19), 3914. https://doi.org/10.3390/nu14193914

⁹Bendarska-Czerwińska, A., Zmarzły, N., Morawiec, E., Panfil, A., Bryś, K., Czarniecka, J., Ostenda, A., Dziobek, K., Sagan, D., Boroń, D., Michalski, P., Pallazo-Michalska, V., & Grabarek, B. O. (2023). Endocrine disorders and fertility and pregnancy: An update. Frontiers in Endocrinology, 13(970439). https://doi.org/10.3389/fendo.2022.970439

¹⁰Kapper, C., Oppelt, P., Ganhör, C., Ayberk Alp Gyunesh, Arbeithuber, B., Stelzl, P., & Rezk-Füreder, M. (2024). Minerals and the Menstrual Cycle: Impacts on Ovulation and Endometrial Health. Nutrients, 16(7), 1008–1008. https://doi.org/10.3390/nu16071008

¹¹Reed, K. E., Camargo, J., Hamilton-Reeves, J., Kurzer, M., & Messina, M. (2021). Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies. Reproductive Toxicology, 100, 60–67. https://doi.org/10.1016/j.reprotox.2020.12.019

Meet Beth Heller

View Profile: Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Cupcakes Everywhere: Finding Your Recipe

Fri, 28 Jun 2024 15:30:46 GMT

Guest Blog Feature: Personal Fertility Journey

Tell us a little about yourself.

Hi! I’m Erin, a digital marketer by day and a mom of three kids and new children’s book author. I live in Chicago with my family, which includes my husband, twin daughters from many years of IVF, and then a bonus singleton son. I’m also a huge fan of Pulling Down the Moon and went there for all of my IVF cycles in Chicago.

Tell us about your journey to motherhood.

My husband and I got married young, and were just having fun but ‘not not’ trying for a few years and living in Las Vegas. So when I arrived at my gynecologist and told her I was ready to start our family, she was concerned we hadn’t had even one ‘oops’ pregnancy.

We started at my OB-GYN with Clomid cycles and IUIs, quickly realizing that we needed to move to IVF to have a chance at having a baby due to severe male factor issues and unexplained infertility on my end. The first IVF cycle was a big disappointment, generating a few poor quality embryos that didn't even make it to a transfer. We were devastated, especially since I had (naively) assumed it would work on the first try. We moved home to Chicago to commit ourselves to the process and have access to better insurance coverage.

During the next cycle back in Chicago, we tweaked my protocol, which majorly helped the quality and quantity of eggs . I was taking a lot better care of myself during that cycle, doing acupuncture, herbs and a Yoga for Fertility at PTDM . I definitely attribute blending the Western and Eastern approaches to medicine to that cycle’s success, which resulted in having embryos to freeze.

But we did not do PGT testing – for our age, it wasn’t really recommended back then – and we had a lot of challenges getting our embryos to stick around. The first one was a blighted ovum, which I found out about at 8 weeks during my first ultrasound. The next two were both total negatives, despite the aggressive reproductive immunology protocol I adopted. And as a hail mary, we transferred our last two embryos, which are my daughters.

How did your experience with infertility and IVF change your perspective on women’s health and inspire you to write your book ‘Cupcakes Everywhere’?

I wrote ‘ Cupcakes Everywhere ’ because I wanted to tell a story about infertility that was really honest about how isolating it can be. For years, not being able to get pregnant sent me into a complete existential fog and made it difficult to live in a world where babies seemed to come so easily and readily to anyone who wanted them.

After success with IVF, I found myself in search of a book that could tell my ‘rainbow babies’ about their origin story. There were a lot of infertility children's books alluding to waiting for a baby, or longing for a baby for extended periods, but not one that highlighted the isolation you can experience when it feels like everybody except you has an easy time getting pregnant. And that’s when I realized that my family needed this book to spark a real, authentic discussion — which made me consider that maybe others needed it, too.

I also wanted it to be a book that both children and adults could enjoy together, keeping it age-appropriate by using the power of a simple metaphor. So I chose something that literally makes life sweet — cupcakes — in hopes that it would tell a story about what it feels like to struggle with something that everybody else makes look like the easiest thing in the world. Through the words and illustrations, I wanted the reader to be totally immersed in a world where there are cupcakes everywhere you turn but for some inexplicable reason you can’t have one.

It's my story, but I know it's also the story of so many others, and I hope they will see their experience reflected in the book.

You now have three kids. Tell us how you found out you were pregnant.

I am now the proud mom of two incredible girls that were our last two embryos. And a spontaneous pregnancy with my singleton son!

With the girls, I became pregnant with them from a modified natural FET cycle – no prep meds, just a trigger shot and then transfer during the appropriate window with my natural cycle. After a string of failures, my husband and I were really at a juncture of if we were going to do another round of IVF or pursue another dream for our life together.

I decided with that cycle I was going to throw a lot of the rules out the window and just try to be happy at all costs. With previous cycles, I barely moved off the couch, only ate healthy food, tried to avoid stressful outings, spent a lot of time reading and re-reading the instructions I had been given from the nurses.

For that last cycle, I went to yoga almost every day, since that was a big part of my regular routine at the time. I stayed up late at a concert one night. I had a few delicious meals with a glass of wine. I made an effort to see friends and family, and shared with them if I was feeling scared or upset. Basically, I just tried my best to fill my days with things I genuinely loved.

And then I went in for my blood test at FCI, and it was positive. And a higher beta than I had ever seen! They continued to rise appropriately and at our first ultrasound we found out both embryos stuck around.

With my son (this could be a whole other post) I was a week or two late and only realized it when we were driving past a CVS. I told my husband, “Hey you should probably pull over so I can get a pregnancy test” and walked back out to my 18-month old twins telling my husband the unbelievably unlikely news that I was pregnant again. It was a complete shock that, still to this day, I don’t quite understand, but am so thankful for.

How did you care for yourself while trying to conceive? During pregnancy?

I am a huge proponent of acupuncture, during infertility , pregnancy/postpartum and just general life . I find it helps so much with my reproductive and mental health, and I felt like PDTM was *the* place to go for your pre-cycle, post-transfer and cleansing after a failed cycle . I was so impressed by how the practitioners were able to blend this ancient, time-tested technique and apply it to things like IVF cycles, which have only been around for a few decades. It truly is the best of both worlds.

The other thing that really helped me was the PDTM infertility yoga classes. Yes, it was a yoga class, but it was also a safe space to process what you were going through depending on where you were in a treatment cycle. Knowing that others were in similarly unfair and sad situations was much more valuable and reassuring to me than anything else. I personally didn’t really need a professional therapist to help me validate or explore my complicated, dark feelings. I needed a group of fellow infertility warriors to say “I’ve felt that too.” and “You’re not the only one.”

And I drank a lot of PDTM tea during those years. :)

What stigma(s) in women’s health do you wish to lift the veil on?

I wish more people prepared infertility patients for the fact that they may find the adjustment to motherhood hard, and that’s normal and valid.

But if you rewind the tape a bit and go back to when I was infertile for three years, if I were to EVER hear somebody complaining after finally having their family dreams come true, my response wouldn’t have been very generous. On the internet, there were forums after forums of infertility communities, with lots of very sad, broken people in them, whose ongoing struggles reminded you that if you managed to get pregnant you were one of the lucky ones.

As a result, postpartum depression after infertility, at least at the time, was a topic that was literally unspeakable. And if I ever write another book, it will be for adults and it will shine a light on this nuanced, complex matter of what happens after infertility is in your rear-view mirror. (Spoiler alert: It’s never fully in your rear-view mirror; it’s just something you learn to live with.)

What advice do you have for other aspiring mamas?

I am very conscious of infertility patients getting lots of advice (and even devoted a section of my book to this) so I feel a bit hypocritical doling out words of wisdom but here I go anyway.

I’ll preface it by sharing that I did not handle infertility very well. Attending baby showers, seeing a new mom on the sidewalk pushing her stroller and sipping her coffee, people enjoying their newborn out at brunch, seeing celebrity pregnancy announcements — all of it was really hard for me to handle, which is something I felt ashamed of at times. Before infertility I felt like I was generally a nice person, but after infertility I started to think maybe I wasn’t so nice after all – maybe I was, deep down, just bitter and jealous.

But if I had one piece of advice it would be this: Do whatever you need to get through this dark period of your life. This isn’t your forever. Self-care, therapy, extra sleep, special treats, skipping events that make you feel bad, breaks from treatment, breaks from the internet. Your life won’t always be like this — this chapter WILL end — so do what you have to stay sane and be extra gentle with yourself during this season of your life.

Anything else you’d like to share?

I’m so thankful to Pulling Down the Moon for taking care of my spirit during those tough years. There are lots of places you can go during IVF to tend to your physical body, but it’s also important to keep your mental and emotional state in good working order, as much as you possibly can. I truly feel that’s half the battle in a treatment cycle, and I am so fortunate to have had you all in my corner.

90-Day Prep? Start Here!

Tue, 04 Jun 2024 19:22:36 GMT

Whether getting pregnant naturally or using some form of assisted reproductive technology (ART) like IVF , fertility clients come to Pulling Down the Moon because they want to increase their chances of fertility success. We often see clients have better success after a time period of preparation for their cycle. Because the cycle of an egg is about 90 days, it’s helpful for you to prepare and optimize the health of your ovaries, uterus and your whole body at least three months before trying to conceive. In that time, you can monitor your nutrition, increase your vitamin intake, become intentional about improving blood flow and lowering stress levels. All of this can help enhance fertility and create a healthy environment for a pregnancy. Want to create a plan for enhanced fertility? Start here !

Nutrition

Preconception nutrition research shows that what you eat can impact the health of your ovaries and eggs either negatively or positively. Yet trying to navigate all the information out there can be overwhelming. The Fully Fertile Nutrition Program is unique to Pulling Down the Moon and exactly what it says: A science-based nutrition program (with some teachings and techniques from Traditional Chinese Medicine and yoga added) especially created to help you prep for your upcoming treatments.

With this program, our Registered Dietitian Nutritionist and fertility expert Sadie Wells will help you set goals, regulate blood sugar levels, support the liver, assist in getting your gut and thyroid to function properly, discuss sensitivities, look at possible food eliminations, decrease inflammation and safely cleanse. Your nutritionist will also be an accountability partner and will provide support, encouragement, ideas, and recipes to help you meet your goals while simultaneously working to improve your egg quality.

Vitamins and Supplements

Pulling Down the Moon has been working with medical doctors for over more than two decades, as well as, keeping up with the latest research and literature in the emerging field of supplements. We can provide recommendations on specific supplements for your unique situation and also help you streamline an overwhelming supplement regimen to include the supplements with the most research behind them for fertility. From finding the right preconception prenatal vitamin to taking a probiotic to getting on a supplement of CoQ10 , we can help you make the right choices as you work on enhancing your fertility during your prep.

Blood Flow and Stress Reduction

Increasing blood flow and reducing stress go hand-in-hand when optimizing your body for conception. Fertility Acupuncture , Yoga for Fertility , and Fertility Enhancing Massage can all help you achieve healthier circulation and reduce stress.

Studies show that embryos with the highest implantation potential are from follicles that have sufficient blood and oxygen. If you want optimum egg health, then promoting oxygen-rich blood flow to the ovaries is essential.

No doubt, stress influences your body in many ways and your fertility is not spared. High levels of stress can create an abundance of hormones, which in turn, can disrupt ovulation. By reducing your stress levels, you can have a positive affect on your fertility and your overall well-being.

Here are some approaches:

Acupuncture

In very simple terms, acupuncture is believed to clear blockages in the body in order to allow energy, greater health, and the feeling of emotional well-being to flow freely within the body. And more and more, acupuncture is becoming a widely accepted and sought after natural treatment for restoring fertility.

Some research shows acupuncture may improve ovarian functioning, balance the endocrine system and hormones, increase circulation to the uterus and improve egg quality ( and sperm quality for partners !). Additionally, the treatments are balancing, relaxing, and offer clients an opportunity to unplug and feel grounded. Many clients fall asleep during their sessions.

Pulling Down the Moon acupuncturists are well-trained in working specifically with fertility clients. They are knowledgeable in treating your whole body and can provide you up-to-date information on fertility health and wellness.

Yoga

Pulling Down the Moon’s specialized and research based Yoga for Fertility Series offers you another way to prep for enhanced fertility. At each series, you will learn a series of gentle yoga postures designed to improve fertility by increasing blood flow into the pelvis, releasing stress and anxiety, and balancing life energy flow in the body.

In addition to this physical practice, we explore concepts from yoga philosophy that frame the fertility journey in a way that reveals our personal strengths, reinforces the joy of everyday life and empowers us to create the family we are meant to have. Through this series, you will also join the wonderful, positive healing community of Pulling Down the Moon and enjoy the energy of all the amazing women who have shared their journey with us - for support to get through this journey!

Massage

What we offer is unique. Our 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, and combating stress.

Benefits may include :

promoting egg quality by improving the follicular environment and increasing its supply of oxygen-rich blood
lowering hormone disruption through stress management and clearing lymphatic congestion (a storehouse for excess hormones and toxins)
supporting uterine lining 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

We offer a massage treatment schedule to keep you on track during your 90-day prep. And once you’ve actively started trying to conceive, whether naturally or through ART, we encourage you to continue to receive the FEM Protocol to optimize your cycle. It is safe any time in a cycle and we are trained in helping you determine what will be the best treatment for you no matter where you are on your fertility journey!

Don't let this summer go to waste - let us take care of you to reduce your stress and enhance your fertility for when you are ready for your next cycle!

Is Acupuncture During Pregnancy Safe?

Mon, 06 May 2024 14:32:23 GMT

Written By:

Christina Livas , L.Ac

Licensed Acupuncturist

Pregnancy is a veritable carnival of physical and emotional sensations that can sometimes feel very overwhelming. Your efforts to support the growing life inside of you and optimize the conditions for delivering a healthy baby have led you to research holistic therapies like acupuncture, and all of us here at Pulling Down the Moon are here for you. There is considerable research that receiving acupuncture when pregnant can help relieve pregnancy aches , pains , and depression naturally. But is it actually safe? What do you need to know to make an informed decision? You’ve been poked and prodded so much in the effort to get pregnant in the first place… is it worth adding acupuncture needles to the mix? Let's take a look.

Possible Risks of Acupuncture During Pregnancy

The most extensive, global meta-study about adverse events (AE) tied to acupuncture when pregnant spanned 105 scientific studies and several countries, particularly in Asia where acupuncture is part of standard medical practice. The incidence of AEs tied to acupuncture was 1.3%, the majority of which were listed as mild pain around the needling site.¹ Any negative impacts that could be tied directly to an acupuncture treatment were exceptionally rare. The caveat in the literature stresses that women choosing to try acupuncture during pregnancy seek an experienced, licensed acupuncturist if they want to try it.

Acupuncture Points to Avoid During Pregnancy

Acupuncture has been a mainstay of Traditional Chinese Medicine (TCM), documented for nearly 3,000 years. As modern science starts to understand how and why acupuncture works, evidence suggests that needling precise, recognized points on the body may correspond to ways the nervous system operates the body’s biochemical mechanisms for self-regulation.² As explained by TCM, the body has a system of energy channels that regulate the body’s operations. When the body’s energy flow is interrupted, it causes dysfunction. TCM and acupuncture help to restore healthy energy flow by stimulating natural biochemical processes.

Traditional Chinese Medicine literature recognizes several acupuncture points that should be avoided during pregnancy, mostly to prevent pre-term contractions or pre-term labor. In fact, some points are thought to help induce labor for that reason. Licensed acupuncturists who work with pregnant women know how to avoid these points, even though a wide range of scientific studies has found little clear evidence of any harm from using them.³ Again, the key is choosing a licensed acupuncturist who is specifically experienced and trained to work with pregnant women who are before their 37th week of pregnancy to avoid these acupuncture points:

Sanyinjiao or SP6: The spleen channel, situated about three fingers over the bone of the inner ankle.
Hegu or LI4: The large intestine channel point sits in the fleshy part between the forefinger and thumb.
Bladder channel points BL60 and BL76
Gallbladder channel point GB21
Lung channel point LU7
Points CV3-CV7 in the lower abdomen: During pregnancy, the risk is inserting the needle too deeply, which could also stimulate uterine contractions.
Bladder Channel points BL27-BL34 in the sacral region: These points are located just above your tailbone below the lower back.

Common Acupuncture Points for Pregnancy

There are more than 2,000 acupuncture and acupressure points on the human body according to TCM, and only a few of them are traditionally considered “off limits” during pregnancy.⁴ Acupuncture is also a highly individual holistic therapy. So, your acupuncturist will ask you many questions before beginning to ensure they understand exactly what your needs are. That way, they can provide the most customized, relaxing, and therapeutic experience possible. That said, apart from the “forbidden points” to remember for acupuncture when pregnant, most of the other acupuncture points can be used as a drug-free option to treat the symptoms of nausea, back pain, headaches, depression, anxiety, sleep disturbances, and other problems experienced by many pregnant women.⁵ Some of the most commonly used points to treat a range of pregnancy discomforts include:

P6 or “Neiguan”: This point is measured by about two finger widths above the inner wrist. It stimulates relaxation and can help reduce nausea from morning sickness.
K9 or “Zhubin”: This point sits a bit above the inner ankle bone and can help reduce anxiety and sleep troubles. It is often used to reduce blood pressure as well.
ST36 or “Zusanli”: This point is situated along the outer side of your tibia and it can help calm gastrointestinal upset and reduce swelling.
BL67 or “Zhiyin” is used to help reorient a baby from a breech situation.

In addition to supporting a healthy pregnancy, acupuncture can be helpful in a variety of fertility situations. If you are a woman or a man trying to boost fertility just to get pregnant, acupuncture can help . Acupuncture can also help during the postpartum period after pregnancy in several ways, including providing relief for postpartum depression .

Benefits of Acupuncture During Pregnancy

As a drug-free, holistic, supportive therapy, many women are turning to acupuncture to find relief from the most common and troubling difficulties they experience during pregnancy and postpartum months . Acupuncture helps the body regulate itself naturally and can be especially beneficial in the following conditions:

1. Morning Sickness

Morning sickness can strike with nausea and vomiting any time of the day or night and is usually at its worst during the first trimester of pregnancy. If the morning sickness is particularly severe, it may be diagnosed as Hyperemesis Gravidarum (HG), which may require hospitalization to prevent dehydration and keep nutrients flowing. Wide-ranging studies have found that acupuncture at the P6 point on the wrist can reduce the vomiting and nausea symptoms.⁶

2. Aches and Pains

As pregnancy progresses, the hormone relaxin starts loosening the joints to prepare the body for delivery. This can cause a variety of aches and pains, but the most common complaint is pregnancy lower back pain. Extra weight from the growing baby and a shifting center of gravity also contribute to this problem. Several studies have shown that acupuncture is an effective, drug-free pain relief option.⁷

3. Breech Babies

Breech-presenting babies coming out feet-first causes dangerous complications for both babies and mothers during delivery. Sometimes a C-section is necessary if the baby can’t be adjusted. However, some studies indicate that a combination of acupuncture at point BL67 combined with moxibustion (another TCM technique) done over 30 minutes for three days in one week can trigger some babies to adjust to a safer, head-first position.⁸

4. Labor Pain

The process of experiencing intense uterine contractions and the baby pushing its way through the pelvic floor to come into the world is a painful experience for the mom. Several studies, however, indicate that acupuncture can help naturally ease labor pain and the anxiety that comes with it.⁹‌

5. Depression

During pregnancy, a woman undergoes vast hormonal changes that can cause or exacerbate existing mental health challenges. At the same time, women are often cautioned against mental health medications during pregnancy because of adverse effects that may be passed to the baby. Fortunately, acupuncture and acupressure for depression during pregnancy can provide natural, drug-free depression relief.¹⁰

6. Sleep Problems

Between the aches and pains, anxiety, “morning sickness” that can last into the night, heartburn, and frequent trips to the bathroom, getting a good night’s sleep during pregnancy is hard. Fortunately, there is considerable evidence that acupuncture can help pregnant women optimize their sleep time, so they can have more energy and a better outlook during the day.¹¹

Schedule a Session with a Licensed Acupuncturist

Pregnancy is an exciting, but often somewhat uncomfortable time. If you want to try acupuncture when pregnant, or any of our other holistic pregnancy support services in Chicago or Highland Park , schedule a consultation with our licensed fertility and pregnancy acupuncturist today.

References

1. Park, J., Sohn, Y., White, A. R., & Lee, H. (2014). The Safety of Acupuncture during Pregnancy: A Systematic Review. Acupuncture in Medicine, 32(3), 257–266. https://doi.org/10.1136/acupmed-2013-010480

2. Moffet, H. H. (2006). How might acupuncture work? A systematic review of physiologic rationales from clinical trials. BMC Complementary and Alternative Medicine, 6(1). https://doi.org/10.1186/1472-6882-6-25

3. Levett, K. M., Sutcliffe, K. L., & Betts, D. (2019). Using Forbidden Points in Pregnancy: Adverse Outcomes and Quality of Evidence in Randomized Controlled Trials—A Systematic Narrative Review. Medical Acupuncture, 31(6). https://doi.org/10.1089/acu.2019.1391

4. John Hopkins Medicine. (2019). Acupuncture. John Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture‌

5. da Silva, J. B. G. (2015). Acupuncture in Pregnancy. Acupuncture in Medicine, 33(5), 350–352. https://doi.org/10.1136/acupmed-2015-010938

6. Lu, H., Zheng, C., Zhong, Y., Cheng, L., & Zhou, Y. (2021). Effectiveness of Acupuncture in the Treatment of Hyperemesis Gravidarum: A Systematic Review and Meta-Analysis. Evidence-Based Complementary and Alternative Medicine: ECAM, 2021, 2731446. https://doi.org/10.1155/2021/2731446

7. Li, R., Chen, L., Lin, X., Zhen, R., Xu, Y., Huang, J., & Ren, Y. (2023). Efficacy and safety of acupuncture for pregnancy-related low back pain: A systematic review and meta-analysis. Heliyon, 9(8), e18439–e18439. https://doi.org/10.1016/j.heliyon.2023.e18439

8. Neri, I., Airola, G., Contu, G., Allais, G., Facchinetti, F., & Benedetto, C. (2004). Acupuncture plus moxibustion to resolve breech presentation: a randomized controlled study. The Journal of Maternal-Fetal & Neonatal Medicine, 15(4), 247–252. https://doi.org/10.1080/14767050410001668644

9. Shen, X., & Bagherigaleh, S. (2019). Acupuncture and Pregnancy: Classical Meets Modern. Medical Acupuncture, 31(5), 248–250. https://doi.org/10.1089/acu.2019.29125.shn

10. Affairs, img src=’/content/sm-profiles/michelle_brandt/_jcr_content/image img 620 high jpg/profileMBrandtM jpg’ alt=’Michelle B. M. B. M. B. is the associate director for digital communications and media relations for the medical school’s O. of C. & P. (2006, May 10). Acupuncture lessens depression symptoms during pregnancy, study shows. News Center. https://med.stanford.edu/news/all-news/2010/02/acupuncture-lessens-depression-symptoms-during-pregnancy-study-shows.html

11. Zhang, M., Zhao, J., Li, X., Chen, X., Xie, J., Meng, L., & Gao, X. (2019). Effectiveness and safety of acupuncture for insomnia: Protocol for a systematic review. Medicine, 98(45), e17842. https://doi.org/10.1097/MD.0000000000017842

Meet Christina Livas

View Profile: Licensed Acupunturist

Christina, a highly qualified acupuncturist, specializes in infertility, pregnancy support, and holistic wellness. With extensive experience, she offers various natural modalities for relaxation and healing, including acupuncture, acupressure, and essential oils. Her compassionate approach and sense of humor provide comfort and support throughout the journey to parenthood. Outside of work, she enjoys family time, reading, traveling, and dance parties with her husband and two sons.

Does Acupuncture Help with Male Fertility and Sperm Quality?

Fri, 03 May 2024 17:07:34 GMT

Written by: Pulling Down the Moon

One of the odd challenges with finding good scientific data on male infertility is that until recently, most studies have focused heavily on the female burden for infertility, rather than male factor infertility—even though it takes both sides to make a baby! Also, we know that male infertility impacts anywhere from 30 to 50% of all cases of infertility.¹ Lately, one of the most common questions we’ve encountered is whether there is any evidence that acupuncture can help improve male fertility . In the scope of Traditional Chinese Medicine , acupuncture for male fertility is a first-line therapy and has been for centuries. For Western science, however, the jury is still out on a direct causal link between acupuncture and sperm quality. On the other hand, science has found ways that acupuncture improves men’s health that can have a significant impact on fertility generally. Here at Pulling Down the Moon, we are constantly working to help couples increase their chances of getting pregnant using a variety of time-tested and science-backed holistic fertility therapies, including acupuncture for male fertility.

Can Acupuncture Improve Male Fertility?

Because acupuncture is an integral part of Traditional Chinese Medicine (TCM), considerably more research surrounding its efficacy for a wide range of health conditions has been done in Asian countries. The case for whether acupuncture can improve male fertility is no exception. A recent study completed by Chinese researchers and published in a Swiss medical journal finds considerable evidence that acupuncture can help male fertility by improving the following parameters:²

Regulating hormones
Reducing inflammation
Boosting the parameters that impact healthy semen production.

So, from the TCM point of view, the answer is yes, acupuncture for male fertility is a valid therapy. However, how acupuncture might help male fertility is still not fully understood from a Western scientific standpoint. Compared with sham treatments, acupuncture does seem to help with hormone regulation, a key issue with fertility in both males and females. A definitive causal link, however, has yet to be established as far as how acupuncture helps sperm quality. Nevertheless, if there are ways to help remove barriers to fertility, and acupuncture removes some of those barriers, it may be worth a try.

Acupuncture Effects on Sperm

More research on how acupuncture affects sperm compared data across several studies. The results, though somewhat inconclusive, indicated that there was some evidence that acupuncture could improve the shape and motility of sperm cells, and reduce inflammation in male reproductive systems.³ The key takeaway from this meta-analysis is that more research needs to be done before they can conclusively say that acupuncture improves sperm parameters directly. They did also mention, however, that across all the studies they pooled, no adverse effects were found from acupuncture among any of the participants in the studies they analyzed. Certainly, men who want to boost their fertility can try acupuncture as a low-risk, potentially high-reward part of a holistic plan to increase fertility from all different directions, including nutrition , stress reduction, exercise, and other aspects.

Acupuncture for Male Fertility: What Does It Target?

To answer this question, we have to talk about the things that impede male fertility. Once we address those concerns, we can talk about how acupuncture can play a role in supporting improved male fertility. Some things that can get in the way include:

Nutrition
Exercise
Hormone imbalances
Exposure to environmental toxins
Genetic factors
Smoking
Drug use
Past infections
Injuries
Chronic health conditions

One sweeping meta-study about male infertility causes found that the most important causes were related to physiological (genetic and chronic health conditions), lifestyle, environmental, and socio-demographic risk factors.⁴ While acupuncture can’t remove environmental toxins from your home or workplace, nor can it ensure that you’re eating a balanced diet and getting the right kind of exercise (more on that later), research shows that it can support and target things like stress, inflammation, and hormone imbalances caused by those issues. So, acupuncture for male fertility can be a supportive option.

Additional Benefits of Acupuncture

Since male fertility is tied to a man’s overall health generally, it would make sense for a man wanting to father a child to do all he can to boost his health. There is scientific evidence that acupuncture can support both men and women in ways that will reduce stress and inflammation, which can improve fertility generally. For example:

There is some evidence that acupuncture can help reduce stress and help people adapt better to stressful situations. The stress-relief aspect of acupuncture seems to also help people with hypertension (high blood pressure) issues, which can also impact fertility.⁵
Other studies suggest that acupuncture may help improve digestion, which can help reduce gastrointestinal stress and improve nutrient absorption, another key issue for improving fertility.⁶
Acupuncture may help regulate the immune system in individuals with allergies. Allergic individuals have immune systems that overreact to otherwise harmless things in the environment.⁷
Some studies also demonstrate acupuncture’s therapeutic effect against insomnia. Getting high-quality sleep is important for all the body’s healing and regulation processes, including fertility.⁸

Again, many of these studies suggested that more research was necessary, although positive effects were recorded. That said, the vast majority of studies recorded that acupuncture provided by a skilled, licensed acupuncturist was safe and presented few if any ill side effects. In all cases, acupuncture is a supportive therapy that researchers suggest patients add to overall lifestyle adjustments.

How Else Can a Man Improve His Fertility?

So, while acupuncture for male fertility is still being studied, it’s important to go back to where acupuncture comes from: Traditional Chinese Medicine (TCM). In TCM, an illness or condition isn’t just a collection of disconnected symptoms that can be treated one by one, without thought to any other system of the body. In TCM, the body is a whole ecosystem where all systems are deeply interconnected. So, when one part of the body is out of balance, other parts will suffer as a result. On the flip side, when balance is restored in one area, it can help support other areas of overall health too, including fertility. So, acupuncture isn’t just one isolated “fix” for male infertility. It’s a supportive aspect that you can mix with other strategies, including the following lifestyle adjustments:

1. Diet

Both TCM and Western medicine are huge proponents of everyone eating a nutritious diet for good overall health. This goes for fertility too. Recent studies in male fertility and nutrition urge men to eat for fertility by cutting saturated fats and focusing on nutrient-rich foods with good amounts of omega-3 fatty acids, zinc, selenium, and coenzyme Q10. In other words, fill your plate with fruits, vegetables, and lean proteins like nuts, seeds, fish, poultry, and low-fat dairy.⁹ Talk to Pulling Down the Moon’s expert fertility nutritionist about individual dietary circumstances and learn ways to give your diet a fertility tune-up.

2. Vitamins

Of course, even if you are eating a super healthy diet, it can be difficult to get all the various nutrients needed to boost fertility. Some studies suggest that supplementing with a mix of important antioxidants, inositol , and L-arginine can help improve sperm parameters and overall fertility.¹⁰ Talk with your doctor and our fertility nutritionist about any digestive issues or health concerns that may be impeding your nutrition absorption, and then discuss potentially adding supplements that can increase levels of nutrients important for fertility that you may not be getting enough of naturally.

3. Exercise

The human body was designed for movement, and we know from scientific studies that a sedentary lifestyle can decrease fertility in both men and women. Specifically, overall physical fitness seemed, in this study¹¹, to improve sperm quality, although they cautioned against particularly strenuous exercise.

4. Lifestyle

In addition to diet and exercise, generally reducing stress, getting high-quality sleep for the body to self-heal its systems, and removing as many environmental toxins from your life as possible is a good idea. For example, if you are still smoking, stop.

Science shows that it hurts sperm health, not to mention overall health.¹² Once again, improving fertility is about looking at the whole picture of your health. If anything is damaging your health, causing digestive issues, stress, or sexual dysfunction, it’s a good idea to look at ways to remove any barriers to your fertility that exist, whatever they are.

Helping Men Boost Their Fertility in Chicago

Here at Pulling Down the Moon, we are eager to help men and women in their efforts to bring happy, healthy babies into the world. We provide an entire suite of holistic fertility services , including TCM and acupuncture for male fertility (and female fertility) on this journey. Our licensed acupuncturists are true experts in the field and have helped many couples on their path to pregnancy. Schedule an appointment with us today. Try an Initial Acupuncture Consultation with First Treatment and FEM for Men in June to save for Men's Health month!

How Traditional Chinese Medicine Promotes Fertility

Mon, 29 Apr 2024 16:26:12 GMT

Written by: Pulling Down the Moon

If you’ve been trying for what seems like forever to become pregnant, you may sometimes feel like you have to go to the ends of the earth to get those two precious pink lines. Here at Pulling Down the Moon, we understand. But instead of passports and visas, we can bring you the benefits of Chinese medicine for fertility right here at our holistic fertility centers in Chicago and Highland Park .

How Can Traditional Chinese Medicine (TCM) Help Improve Fertility

Traditional Chinese Medicine (TCM) has been helping both men and women improve their fertility for literally thousands of years. Whether the issue is male infertility or female infertility , whether the causes are known or unknown, TCM’s broad goal is to resolve any systemic problems that may aggravate fertility issues. In fact, modern science is now revealing how elements of TCM, like acupuncture , nutrition , and stress relief can bring the body’s reproductive systems back into balance when they are out of balance.¹ Chinese medicine for fertility recognizes that no part of the body is isolated from the other parts of the body—it should all work as a united organism. So, bringing all the body’s glands, organs, and systems into sync can optimize the conditions for initiating and carrying a successful, healthy pregnancy.

For example, a considerable amount of documentation in TCM supports the idea that improving kidney, liver, and spleen function, as well as improving blood circulation, can support couples with immune-related infertility conditions.² Everything is connected!

In one case study, for example, a 43-year-old woman who was struggling to get pregnant, but who had diminished ovarian reserve and several uterine fibroids had a successful, natural pregnancy and a healthy, full-term baby after undergoing a course of Traditional Chinese medicine for fertility.³ This approach helped control the fibroids, balance and regulate her menstrual cycle, and improve her body’s overall ability to support a healthy pregnancy. TCM has also been shown to support ART methods to help people get pregnant.

How TCM Can Benefit IVF or IUI Treatments

Optimizing the body’s systems to enhance the potential of a healthy pregnancy is particularly important for clients who are planning to undergo IVF or IUI treatments to conceive, and this is one area where Chinese medicine for fertility excels.

TCM to Support IVF

It can take some weeks for the body to be optimized and prepared for a successful IVF cycle, so with Traditional Chinese Medicine, it’s a good idea to start about three months early to optimize uterine blood flow, egg quality, and sperm quality. Studies have shown that starting with a course of acupuncture to improve uterine blood circulation , reduce stress, and balance hormones, can lead to more successful IVF rates.⁴ In addition to acupuncture, certain types of massage therapy and supportive nutrition can assist in balancing all systems so they’re ready to go on your IVF schedule.

TCM to Support IUI

TCM can also help couples prepare for an IUI cycle as well. Because this treatment involves preparing the man’s sperm to optimize fertilization rates, boosting the health and motility of the sperm is just as critical as helping a woman prepare her body for a successful pregnancy. Acupuncture for male fertility has some impressive science behind it,⁵ so it’s definitely something to add to your fertility-boosting basket of goodies. Again, optimizing IUI success through TCM requires planning ahead. Starting about three months before IUI, a TCM regimen includes acupuncture, herbal supplements , and a fertility nutrition program that focuses on organic fruits, vegetables, nuts, probiotics, and lean proteins.

TCM Diet for Fertility

Food is medicine in TCM, which only makes sense. If you have any special nutritional restrictions or concerns, it’s best to work personally with our fertility nutritionist to optimize the body’s overall vitality, regardless of food sensitivities you might have. Sound nutrition provides the body with the nutrients it needs for all of its systems to function correctly. In Chinese medicine for fertility, these are some of the foods to focus on…

Yin & Yang Balancing Foods—Yin foods cool and moisten the body. Some of these include fruits, veggies, and legumes. Yang foods include grains, fish, and meat.
Blood-Strengthening Foods—Foods with good amounts of iron, B12, and folic acid are important for building the blood. Some great sources include lean red meat, eggs, liver, beans, and leafy green vegetables.
Avoid “Damp” Foods—In TCM, certain “damp foods” cause water retention, which can aggravate your fertility balance. In a TCM nutrition regimen, this may mean avoiding raw, cold foods like raw vegetables and salads in favor of eating cooked vegetables.
Spice Up Your Food—Some spices and herbs have a long track record in Chinese medicine for fertility, including cinnamon, ginger, and turmeric, all of which have anti-inflammatory properties.
Eating for Stress Relief—No, we don’t mean downing an entire half-gallon of ice cream. We mean consuming a balanced diet that builds good health and reduces toxic stress on the body’s systems. So, cutting down on sugary, processed, over-salted foods will be important here.

How Does TCM Help Improve Male Fertility

Because problems with male fertility cause at least half of the difficulties couples encounter when trying to get pregnant, it makes sense to help the men do all they can to boost their fertility. Several studies have shown that men who pursue a TCM approach to building their fertility can actually help improve their sperm quality motility (ability to move).⁶ This includes everything from acupuncture and nutrition to stress relief and supplemental support.

Holistic Fertility Services at Pulling Down the Moon

Here at Pulling Down the Moon, you don’t have to travel the world, or even go to the moon, to get the help you need to start and carry out a healthy pregnancy. With a full suite of science-based holistic fertility services in Chicago and Highland Park , we can support you on your journey. In addition to a team of experienced, compassionate professionals, we’ve collected a wonderful community of people who are also on the same journey as you are, and they’d love to get to know you and support you as well. Reach out and schedule an appointment today.

References

1. Efficacy and Safety of Traditional Chinese Medicine in the Treatment of Immune Infertility Based on the Theory of “Kidney Deficiency and Blood Stasis”: A Systematic Review and Meta-Analysis. ProQuest. https://doi.org/10.1155/2021/9947348

2. Jiang, C., Wang, Z., Yuan, S., Jiang, Y., & Ye, Y. (2021). Chinese herbal medicine for immune infertility. Medicine, 100(5), e24248–e24248. https://doi.org/10.1097/md.0000000000024248

3. Teng, B., Peng, J., Ong, M., & Qu, X. (2017). Successful Pregnancy after Treatment with Chinese Herbal Medicine in a 43‐Year‐Old Woman with Diminished Ovarian Reserve and Multiple Uterus Fibrosis: A Case Report. Medicines, 4(1), 7. https://doi.org/10.3390/medicines4010007

4. Hullender Rubin, L. E., Opsahl, M. S., Wiemer, K. E., Mist, S. D., & Caughey, A. B. (2015). Impact of whole systems traditional Chinese medicine on in-vitro fertilization outcomes. Reproductive BioMedicine Online, 30(6), 602–612. https://doi.org/10.1016/j.rbmo.2015.02.005

5. Feng, J., He, H., Wang, Y., Zhang, X., Zhang, X., Zhang, T., Zhu, M., Wu, X., & Zhang, Y. (2022). The efficacy and mechanism of acupuncture in the treatment of male infertility: A literature review. Frontiers in Endocrinology, 13. https://doi.org/10.3389/fendo.2022.1009537

6. Wang, S.-C., Wang, S.-C., Li, C.-J., Lin, C.-H., Huang, H.-L., Tsai, L.-M., & Chang, C.-H. (2018). The Therapeutic Effects of Traditional Chinese Medicine for Poor Semen Quality in Infertile Males. Journal of Clinical Medicine, 7(9). https://doi.org/10.3390/jcm7090239

National Infertility Awareness Week (NIAW)

Wed, 17 Apr 2024 15:33:24 GMT

Written by: Pulling Down the Moon

Millions of people around the world who want to have babies crash into the difficult, painful, and often lonely experience of infertility. In fact, the World Health Organization reports that one out of every six people in the world struggles with infertility. To bring more awareness, education, openness, research, understanding, and improved insurance coverage to bear against infertility, the National Infertility Association founded National Infertility Awareness Week (NIAW).² It’s an entirely grassroots advocacy effort. This is a time for people experiencing infertility to feel supported and validated as they open up about their often private struggles in the hopes of bringing more light and solutions to the issue. Here at Pulling Down the Moon , we are all in for NIAW, and we hope you will join us as we all work toward better care and solutions to overcome infertility. We are here for you so please check out some of our special events and programming during this important week.

When is National Infertility Awareness Week?

For couples grappling with the challenges and stresses of infertility, we understand that every week is infertility week. National Infertility Awareness Week brings more light to that struggle, usually during the last week of April. The timing is not coincidental; it sits just before what can be the difficult and heartbreaking holiday of Mother’s Day, which happens just a couple of weeks later. This year, it will happen from April 21 to 27, 2024.

Additionally, National Infertility Awareness Month bookends this time by landing in June.

There is no right or wrong way to observe NIAW or National Infertility Month. If you choose to participate, do something that feels right and validating for you. We will share some ideas of things you might consider below.

The Importance of National Infertility Awareness Week

People trying to conceive for an entire year through unprotected sex are considered to be struggling with infertility as defined by the World Health Organization, and that goes for all genders. The universal desire to form a family is severely stymied by a wide range of factors, both known and unknown, that may cause infertility. Struggling with infertility can cause a great deal of stress and anguish, which is only compounded by the fact that these struggles are often invisible. In some societies, talking about infertility is taboo or shunned at the very least. Even here in the United States, it can be an uncomfortable subject to bring up with family and friends. There’s always the fear of what others will think, and many still view it as a very private subject. It’s this silence that we want to break down and open up during National Infertility Awareness Month and Infertility Week. The more light and awareness we can bring to this topic, the more solutions, research, and support we can bring to care for those inside the struggle.

Ways to Take Part in NIAW

The National Infertility Association hosts several Infertility Week activities , challenges, and walks, but they also encourage anyone who wants to start up a new event or challenge to bring awareness to infertility. These are just a few ideas you can consider:

Attending a local National Infertility Month or Week event or fundraiser scheduled near you
Changing your Facebook banner or profile picture to commemorate NIAW
Posting NIAW updates across your social media channels
Host or attend a Walk for Hope
Start up your own Infertility Week activity
Create a blog to share your infertility journey and encourage others to join you
Open up to family and friends about your situation
Write letters to local, state, and national representatives to encourage them to support funding research
Share links to helpful infertility education and resources across your social media channels.

Understanding Infertility and the Common Causes

One of the biggest drivers for the need to have a National Infertility Awareness Month and a National Infertility Awareness Week is just that—awareness. A large meta-study found that, depending on the geographical area surveyed, only 14% to 50% of people surveyed understood the definition of infertility.³ Also, a considerable amount of myth, mystery, and misinformation persists across demographic ranges about the causes and remedies for infertility. Bringing more education and understanding to the general public, as well as policymakers, can help move society closer to more effective treatments and solutions. Of basic importance is simply helping people understand what causes infertility in the first place, so that research can focus on therapies to address the causes. Up to this point, this is what we know about the most common causes of infertility:

Male infertility is half the equation.⁴ There are many male factor issues such as genetic conditions that impact the production and health of the sperm, undescended testicles, varicocele, and infections such as HIV/Aids, gonorrhea, chlamydia, mumps, and others. Diabetes, injuries, cancer, and some medications can also impact male fertility levels .⁵
Women’s health issues also have a significant impact on infertility. Hormonal imbalances, thyroid conditions, endometriosis, polycystic ovary syndrome (PCOS), menstrual cycle irregularities, ovulation disorders, uterine fibroids, and fibroids blocking fallopian tubes, thus preventing sperm and eggs from meeting are just a few potential causes on the female side.⁶ A woman’s age is also a contributing factor as fertility naturally declines in the mid to late 30s.
Sometimes, both male and female infertility prevent pregnancy.
Lifestyle factors can also play a large role in fertility. Poor nutrition , substance use (tobacco, marijuana, alcohol), being overweight, exercise levels, poor sleep, inflammation, and stress are also infertility factors.

Sometimes, no matter how many tests are run, the cause is still unknown. Bringing more awareness and research into infertility can help uncover solutions, remedies, and therapies to enable more people to become pregnant and carry pregnancies to full-term, healthy babies. Until then, we here at Pulling Down the Moon continue to provide a wide range of holistic fertility therapies that can help improve the reproductive ecosystems of men and women who want to get pregnant. Some of the especially effective lifestyle and holistic support therapies we provide include fertility nutrition programs , fertility yoga classes , fertility acupuncture and Fertility Enhancing Massage (FEM).

Pulling Down the Moon Supports People Going Through Infertility

Here at Pulling Down the Moon, we have gathered true experts dedicated to helping people overcome the struggle of infertility throughout Chicago and Highland Park. We’ve also created a whole community of people who are traveling this road and understand exactly what it feels like. We will be standing strong together with you during National Infertility Awareness Month and National Infertility Awareness Week. Let us know if you have any plans, ideas, or events to commemorate the week, and please schedule an appointment to learn more about our services and how we can help you on your fertility journey.

References

World Health Organization. (2023, April 3). Infertility. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/infertility
HOME. (n.d.). Niaw Resolve. https://www.infertilityawareness.org/
Pedro, J., Brandão, T., Schmidt, L., Costa, M. E., & Martins, M. V. (2018). What do people know about fertility? A systematic review on fertility awareness and its associated factors. Upsala Journal of Medical Sciences, 123(2), 71–81. https://doi.org/10.1080/03009734.2018.1480186
Kumar, N., & Singh, A. (2015). Trends of Male Factor infertility, an Important Cause of infertility: a Review of Literature. Journal of Human Reproductive Sciences, 8(4), 191. https://doi.org/10.4103/0974-1208.170370
Mayo Clinic. (2021, September 1). Infertility - Symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/infertility/symptoms-causes/syc-20354317‌
Cleveland Clinic. (2023, April 19). Infertility: Causes & Treatment. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/16083-infertility

How Can Acupuncture Support Your IUI Treatments?

Wed, 17 Apr 2024 15:32:35 GMT

Written By:

Kelsi Karch , L.Ac

Licensed Acupuncturist

If your path to pregnancy is taking you through Intrauterine insemination (IUI) , you’re no doubt looking for every way possible to support a successful procedure. Here at Pulling Down the Moon, we have years of experience helping thousands of women with holistic fertility services in Chicago and Highland Park , and we can support your efforts to initiate a successful IUI pregnancy. We are proud to have some extraordinarily compassionate and highly skilled fertility acupuncturists on our team who have extensive experience applying this Traditional Chinese Medicine (TCM) approach to stimulating and supporting fertility for both women and men! Strong research supports the link between acupuncture and IUI success.

What is IUI?

IUI is a specialized type of artificial insemination, a medical fertility procedure usually performed by your RE in hopes of increasing the chances of a successful pregnancy. Prepared donor sperm is injected directly into the uterus, so it doesn’t have to travel all the way there on its own. The timing is crucial. The procedure takes place right around the time ovaries release an egg (or eggs). IUI shortens the distance and time it may take for the sperm to meet the egg and fertilize it as soon as it starts traveling down the fallopian tube. Naturally, this all depends on keeping careful track of the menstrual cycle, and doing whatever is necessary to regulate it to increase the chances of successful fertilization.

There are different IUI options depending on the causes of infertility . IUI support may include medications that help regulate menstruation and to help the ovaries produce eggs. If male infertility is the problem, sperm from a donor may be used. There are several different IUI options, and science has established that acupuncture and IUI are a good fit when it comes to boosting fertility.

How Can Acupuncture Help IUI?

Acupuncture has been helping people across Asia with health matters for thousands of years. It has long been an essential component of Traditional Chinese Medicine for fertility and modern science backs up the wise application of acupuncture to boost fertility , including during IUI and IVF. Recent meta-studies noted a positive correlation between the success of controlled ovarian hyperstimulation (COH) when supported by a regimen of acupuncture sessions.¹ The success rate seemed to be connected to timing the acupuncture and IUI closely to COH.

Treatment Cycle Timing for Acupuncture and IUI

Acupuncture is a safe and effective way to boost fertility and support the chances of a successful IUI process, as well as generally improving fertility rates for men and women. As the studies above suggest, the timing of acupuncture sessions can accentuate your chances of IUI success. Based on our experience and research, as well as you and your partner’s situations, we can recommend the following about acupuncture timing for IUI:

To regulate menstrual cycles and address egg quality issues in women, it’s a good idea to start acupuncture two to three months before IUI. Acupuncture helps improve blood flow to all the reproductive organs, including the ovaries and uterus, which helps prepare for an “all systems go” IUI day.
For men, we also recommend a two to three-month head start with acupuncture treatments before IUI. For men, acupuncture sessions are designed to improve sperm quality and motility.²
Acupuncture can help boost IUI success as women receive sessions throughout their menstrual cycles. Receiving acupuncture between days one and four, five and seven and seven through nine can help prime endometrial receptivity.³
During ovulation, acupuncture can help boost blood flow to the ovaries and uterus, which can boost pregnancy chances as well.

Acupuncture for fertility is a highly individualized process, of course, because your needs for boosting fertility before IUI depend heavily on the reasons behind infertility. We will work to time sessions to your needs and cycle schedule.

Fertility Acupuncture at Pulling Down the Moon

Acupuncture and IUI can be a great combination for finally getting pregnant, and for supporting a healthy pregnancy after treatment. In addition to acupuncture, services like fertility nutrition , fertility massage , and fertility yoga can help you reduce stress and optimize your chances of a healthy pregnancy. Schedule a consultation with the Pulling Down the Moon team today and connect with a community that understands what you’re going through and is ready to help.

Resources

1. Zheng, C. H., Zhang, M. M., Huang, G. Y., & Wang, W. (2012). The Role of Acupuncture in Assisted Reproductive Technology. Evidence-Based Complementary and Alternative Medicine, 2012, 1–15. https://doi.org/10.1155/2012/543924‌

2. Kwon, O., Jerng, U., Jo, J.-Y., Lee, S., & Lee, J.-M. (2014). The effectiveness and safety of acupuncture for poor semen quality in infertile males: a systematic review and meta-analysis. Asian Journal of Andrology, 16(6), 884. https://doi.org/10.4103/1008-682x.129130

3. Zhong, Y., Zeng, F., Liu, W., Ma, J., Guan, Y., & Song, Y. (2019). Acupuncture in improving endometrial receptivity: a systematic review and meta-analysis. BMC Complementary and Alternative Medicine, 19(1). https://doi.org/10.1186/s12906-019-2472-1

Meet Kelsi Karch

View Profile: Licensed Acupunturist

Kelsi Karch, a passionate acupuncturist, transitioned from her aspirations in theater and the arts to a fulfilling career in healthcare. With a Bachelor's in Arts and a Master's in Traditional Oriental Medicine, she now specializes in women's health and fertility. Her journey includes treating various conditions, volunteering, and supervising students. As a mother, she personally appreciates the benefits of acupuncture for a healthy pregnancy. While nurturing her career, she dreams of returning to the stage and cherishes time with her daughter and community involvement.

How Can Acupuncture Help Those Suffering From Endometriosis?

Fri, 22 Mar 2024 20:46:11 GMT

Endometriosis Awareness Month

By Christine Davis, Acupuncture Director

1. Pain Management: One of the most challenging aspects of endometriosis is managing chronic pelvic pain. Acupuncture has shown promising results in reducing pain by stimulating the release of endorphins, the body's natural painkillers. By targeting specific acupuncture points related to pain relief , acupuncture can help alleviate both the intensity and frequency of pelvic pain associated with endometriosis.

2. Hormonal Balance: Endometriosis is closely linked to hormonal imbalances, particularly estrogen dominance. Acupuncture may help regulate hormone levels by influencing the hypothalamus-pituitary-ovarian axis, which controls the production of reproductive hormones. By restoring hormonal balance, acupuncture can potentially alleviate symptoms such as irregular menstruation, heavy bleeding, and hormonal fluctuations.

3. Inflammation Reduction: Endometriosis is characterized by inflammation and the formation of inflammatory lesions outside the uterus. Acupuncture has anti-inflammatory properties and can modulate the body's immune response, potentially reducing inflammation associated with endometriosis. By addressing underlying inflammation, acupuncture may help slow the progression of the condition and provide long-term relief.

4. Improved Blood Circulation: Poor blood circulation in the pelvic area can exacerbate symptoms of endometriosis. Acupuncture promotes blood flow to the reproductive organs by dilating blood vessels and improving microcirculation. Enhanced blood circulation can help reduce pelvic congestion, alleviate menstrual cramps, and promote tissue healing in the affected areas.

5. Stress Reduction: Living with endometriosis can take a toll on mental and emotional well-being, leading to stress, anxiety, and depression. Acupuncture is known for its calming and stress-reducing effects by regulating the sympathetic nervous system and promoting relaxation. By addressing both the physical and emotional aspects of endometriosis, acupuncture can contribute to overall well-being and quality of life.

While acupuncture shows promise as a complementary therapy for endometriosis, it's essential to approach it as part of a comprehensive treatment plan. Consultation with a qualified acupuncturist or healthcare provider is crucial to ensure safe and effective treatment tailored to individual needs. By combining conventional medicine with holistic approaches like acupuncture , individuals with endometriosis can explore a multidimensional approach to managing their condition and improving their quality of life. Book your Initial Acupuncture Consultation and First Treatment to let us help you get started today!

My Mother's Battle with Endometriosis

Fri, 01 Mar 2024 18:19:27 GMT

Endometriosis Awareness Month Special Feature

by Meredith Nathan, Pulling Down the Moon Massage Director and Creator of the Fertility Enhancing Massage Protocol™

Endometriosis, the expansion of the uterine lining onto the surrounding organs and tissues, such the ovaries, vagina, or even the lungs or brain, can create extensive bleeding and scar tissue in the body. When a woman with endometriosis menstruates, the uterine tissue outside her uterus also bleeds, but has no way to exit the body and becomes trapped. This can cause a swampy condition in the abdomen, leading to stagnation, adhesion, and scarring.

Symptoms run the gamut: one woman can be walking around completely unaware that she has endo, while another may be begging her partner to put her out of her misery every time she gets her monthly visitor. Theories on why it occurs range from estrogen dominance and hormonal imbalance to structural abnormalities and retrograde bleeding during menstruation to migrating fetal cells .

One in ten women have endometriosis, and yet in my experience, it often goes undiagnosed. Most commonly mistaken for severe menstrual cramps, I’ve spoken with countless women who felt their doctors had undermined their complaints of extreme pain, suggesting that they must just have a low pain tolerance. The fact that for a long time the only way it could be diagnosed was through surgery probably didn't help with the rampant misdiagnoses, and so many women haven't known they have it until they find themselves unable to conceive or having recurrent miscarriage. In fact, one study showed that endometriosis increases the risk of miscarriage by 80%.

What to do? The first step to treating endometriosis is diagnosing it. Thankfully, a recent new approach to detecting endometriosis that doesn’t require surgery has become available. ReceptivaDx is able to gently detect inflammation in the uterine lining commonly associated with endometriosis.

For most women who are diagnosed with endo, surgical removal of the wayward endometrial tissue is the best approach (though pregnancy may need to happen on a speedy timeline, since endometriosis will usually grow back in time). IVF can also increase chances of success for pregnancy.

Though there is currently no cure for endometriosis (other than menopause), a proactive strategy to handle the scar tissue and pain associated with it can make a world of difference in the quality of life and fertility of the women who have it. In my mother’s case, the endo required two painful surgeries. But for others, massage may offer a gentler solution. Massage can help break up scar tissue from previous internal bleeding - Mercier Therapy , a deep, external gynovisceral manipulation, has been shown to be effective at breaking up scar tissue associated with endometriosis. One of my patients who had confirmed mild endometriosis on her ovaries used a combination of Mercier Therapy and Fertility Enhancing Massage (FEM) for several months leading up to her surgery. On the day of her surgery, the surgeon confirmed that her endometriosis was gone.

My mother’s story ends happily. Despite the pain , the drugs, and the surgeries, she ultimately had two healthy children. But back in the 1970’s she didn’t have access to the resources and information we have today. Could there have been a gentler way to handle her endometriosis? Due to it’s severity, my mother would most likely have needed surgery anyways. But massage could have provided a wonderful compliment to her treatment plan with her doctor, providing additional tools for relieving congestion and scar tissue. It could have eased her pain and created a sense of well-being. And perhaps in nurturing her belly with positive touch, it could have helped her find peace with the body she so often felt at war with.

Learn more at our upcoming Fertility Enhancing Massage Seminar on Thursday, March 7th at 6pm CST !

The Effects of Acupuncture on IVF Success Rates

Mon, 26 Feb 2024 18:19:51 GMT

Written By:

Christine Davis

Director of Acupuncture

For many couples struggling with infertility, their journey to a healthy pregnancy leads through in vitro fertilization (IVF). During this delicate process when you and your RE are working to balance your hormones and get the timing just right for successful implantation, there are also opposing forces at work that can upset that delicate fertility balance you’re trying to achieve—stress, anxiety, and uncertainty about the future are some of the biggest problems. At Pulling Down the Moon, we provide supportive holistic fertility services that can help ease your mind and relax your body, so they align to increase your chances of a successful IVF pregnancy. One of the most supportive and research-backed therapies includes acupuncture for IVF patients , which can improve your chances of initiating and sustaining a healthy pregnancy.

Acupuncture IVF Research

In addition to thousands of years of documentation from practical applications in Traditional Chinese Medicine (TCM), an impressive amount of modern-day research has established strong links showing the effectiveness of acupuncture for IVF success rates.

A collection of studies found that clinical pregnancy rates increased between 28 and 32 percent in women who received acupuncture for IVF. The same study found that the acupuncture IVF cohort had a nearly 30 percent increase in live birth rates compared to those who did not receive acupuncture.¹
Additionally, the same study indicated a nearly 43 percent decline in miscarriage rates for women who received acupuncture for IVF.

In addition to these findings, another study delved into the timing of acupuncture and IVF. This particular study discovered that receiving fertility acupuncture shortly before embryo transfer (actually within the 24 hour period before and after embryo transfer) increased IVF success rates too.²

How Does Acupuncture Help Improve IVF?

While it’s clear that acupuncture can play a supportive role in enhancing the success rates of IVF (and IUI as well), it’s just as important to understand how these mechanisms work to improve fertility outcomes. Research has pinpointed several areas where acupuncture seems to support a successful IUI or IVF process³:

First, acupuncture appears to improve blood circulation to both the ovaries and the uterus, which can help egg health and implantation success.

Second, acupuncture also balances important hormones that can support and stimulate fertility in both men and women. Specifically, it releases neuropeptides, oxytocin, serotonin, and dopamine—your body’s stress-relief , feel-good hormones—while dialing down the stress hormone cortisol, which can interfere with pregnancy-supporting hormones .

The ability of acupuncture to regulate hormones can assist in the balance of hypothalamus-pituitary-ovarian connections that favorably balance menstrual cycles and ovulation.

Also, acupuncture also seems to provide relief for insulin resistance associated with polycystic ovary syndrome (PCOS), also improving fertility rates.

Additional research indicates that acupuncture can also improve male fertility , specifically improving sperm count, quality, and motility, all of which are important factors contributing to both IUI and IVF cycles.⁴

Finally, acupuncture also seems to help reduce chronic inflammation.⁵ Women struggling with the hormonal and emotional stresses associated with endometriosis, PCOS, obesity, age, and immune system imbalances can try acupuncture as a way to relieve chronic inflammation‌⁶, calm the nervous system, and improve their chances of conception.

IVF Cycle in Conjunction with Acupuncture

The IVF cycle is a multistep process, and acupuncture to improve your chances of successful conception, pregnancy, and birth is also a multistep process. Because each couple has a different fertility equation with different challenges, acupuncture treatment needs to be tailored specifically to address those needs. Typically, the benefits of acupuncture for IVF increase as the dosage (number of acupuncture sessions) increases—the same way that the benefits of exercise increase the more often you do it. The timing is also important. Our certified, licensed fertility acupuncturists are extremely experienced with each step in the acupuncture IVF process, and these are their recommendations for each step:

1. Retrieval Cycle

During the retrieval cycle, your RE will remove eggs from your ovaries after your last hormone injection (about 36 hours afterward) to start the incubation process. Ideally, acupuncture sessions to boost ovarian reserve and egg health should start 12 to 4 weeks before this cycle. This is also a good time for men to have acupuncture sessions to improve the quality of their sperm.

2. Frozen Embryo Transfer

During this phase, it is important to improve uterine blood circulation, reduce inflammation, and stave off stress. We recommend about 8 to 11 acupuncture sessions scheduled over the 4 weeks before embryo transfer, including a session just before the procedure.

3. Natural Cycle IVF or Mini-Stim IVF

Acupuncture to regulate your hormones and reduce stress before a potential conception should, again, be administered about 4 weeks before your natural cycle begins. This can help optimize the environment for egg development and uterine health.

Finding a Reputable, Licensed Acupuncturist

When choosing an acupuncturist for any health concern, and especially for the delicate process of IVF, it’s important to look at their qualifications and certifications. Pulling Down the Moon works with the top board-certified fertility acupuncturists in Chicago . Board certification and licensing ensure that an acupuncturist is extensively trained in the practice and regularly updates training and education to reflect the latest science in the field. Our amazing and compassionate fertility acupuncturists all have extensive education and decades of experience in the field of fertility-focused TCM and integrative and complementary therapies.

Acupuncture IVF Support in Chicago

If you are working your way from infertility to fertility, the research shows that acupuncture may be an incredibly supportive holistic treatment to help you on your journey. In addition to acupuncture IVF support, Pulling Down the Moon has a broad palette of coordinated holistic fertility therapies including fertility nutrition , fertility yoga , and fertility massage , which all work together to help improve your fertility across the board. Most importantly, we've gathered a wonderfully supportive and understanding community that understands what you’re going through. Reach out and schedule an appointment with us today.

References

1. Hullender Rubin, L. E. (2019). Point of Influence: What is the Role of Acupuncture in In Vitro Fertilization Outcomes? Medical Acupuncture, 31(6), 329–333. https://doi.org/10.1089/acu.2019.1392

2.. Samsami Dehghani, A., Homayouni, K., Kanannejad, Z., & Kanannejad, Z. (2020). The effect of acupuncture on the day of embryo transfer on the in vitro fertilization outcomes: An RCT. International Journal of Reproductive BioMedicine (IJRM). https://doi.org/10.18502/ijrm.v18i3.6719

3. Hullender Rubin, L. E. (2019). Point of Influence: What is the Role of Acupuncture in In Vitro Fertilization Outcomes? Medical Acupuncture, 31(6), 329–333. https://doi.org/10.1089/acu.2019.1392‌

4. Feng, J., He, H., Wang, Y., Zhang, X., Zhang, X., Zhang, T., Zhu, M., Wu, X., & Zhang, Y. (2022). The efficacy and mechanism of acupuncture in the treatment of male infertility: A literature review. Frontiers in Endocrinology, 13. https://doi.org/10.3389/fendo.2022.1009537

5. Li, N., Guo, Y., Gong, Y., Zhang, Y., Fan, W., Yao, K., Chen, Z., Dou, B., Lin, X., Chen, B., Chen, Z., Xu, Z., & Lyu, Z. (2021). The Anti-Inflammatory Actions and Mechanisms of Acupuncture from Acupoint to Target Organs via Neuro-Immune Regulation. Journal of Inflammation Research, 14, 7191–7224. https://doi.org/10.2147/JIR.S341581

‌6. Orisaka, M., Mizutani, T., Miyazaki, Y., Shirafuji, A., Tamamura, C., Fujita, M., Tsuyoshi, H., & Yoshida, Y. (2023). Chronic low-grade inflammation and ovarian dysfunction in women with polycystic ovarian syndrome, endometriosis, and aging. Frontiers in Endocrinology, 14, 1324429. https://doi.org/10.3389/fendo.2023.1324429

Meet Christine Davis

View Profile: Director of Acupuncture at Pulling Down the Moon

Christine is a Licensed Acupuncturist and serves as the Acupuncture Director at Pulling Down the Moon, a fertility-focused integrative medicine center in Chicago. With a Master of Science in Oriental Medicine and a Bachelor of Science in Nutrition, she has been a Board Certified practicing acupuncturist since 2004. Christine's diverse training includes studies in Chinese Tai Ji Quan and Gong Fu in China, as well as Chinese herbology at the Beijing University of Traditional Medicine. A Certified Hatha Yoga Instructor, she emphasizes achieving lasting wellness through traditional methods of moderation and balance. Christine has supported numerous couples on their fertility journey, emphasizing the importance of addressing both the body and the mind. Beyond her professional endeavors, she enjoys family time, music, walks in the Chicago Botanic Garden, and reading.

Most Common Acupuncture Points for Fertility

Wed, 14 Feb 2024 21:49:51 GMT

Written By:

Christine Davis

Director of Acupuncture

The Traditional Chinese Medicine (TCM) practice of acupuncture for medicinal and wellness purposes is at least 3000 years old and continues to be part of standard medical practice across Asia today. Over the past several decades, acupuncture has quickly gained respect in Western medicine. Here in the United States, at least 10 million people receive acupuncture each year,¹ fueled by the fact that science is starting to grasp how and why it works for so many different conditions, including helping couples improve their fertility situation. Here at Pulling Down the Moon, our highly trained fertility acupuncture practitioners have helped many couples in their journey toward having a baby. Naturally, we get a lot of questions about the specific acupuncture points for fertility themselves, so today we will cover some of the most important points (pun intended).

What is Acupuncture for Fertility?

Acupuncture involves inserting extremely thin, sterile, single-use needles into specific points on the body that stimulate meridians (energy channels throughout the body) to balance and normalize the flow of “qi” (pronounced “chee”), the body’s life-giving energy force, as described by TCM. In Western science, qi corresponds with the stimulation of nerves within the nervous system, which can help regulate and optimize the function of muscles, organs, glands, connective tissues, etc.²

Each acupuncture point corresponds to certain parts of the body, which may or may not be near the actual point. For example, when we have men doing acupuncture for fertility , we need to let them know that there are no acupuncture points for fertility… down there exactly (if you take our meaning). Keep in mind that there are acupuncture points near there, however, and we will describe them below. Here at Pulling Down the Moon, our fertility acupuncturists can provide this holistic fertility service to both men and women, which helps improve the fertility equation on both sides.

Does Acupuncture for Fertility Work?

In addition to centuries of documentation within Traditional Chinese Medical practice, current scientific studies affirm that acupuncture can improve fertility outcomes and increase the chances a couple has of becoming pregnant.³ Here is what researchers have discovered so far:

In women, acupuncture can rebalance sex hormones essential for healthy ovulation and follicle development, as well as improve blood circulation to the uterus .⁴ All of this improves the odds of conception, even for women struggling with PCOS, POI, and those undergoing IVF.
When it comes to male fertility, acupuncture has demonstrated its efficacy in improving sperm count, sperm mobility, and sperm quality.⁵‌
Acupuncture is also used to lower stress levels , which may play a key role in fertility as well. High levels of stress can impact everything from circulation and hormones to physical pain and, obviously, mental health. Several studies indicate that acupuncture can help relieve stress, which can help improve circulation and hormone regulation to improve fertility outcomes.⁶

Of course, acupuncture is just one of the many holistic fertility services that can boost your chances of having a baby. Adding f ertility massage therapy and fertility nutrition counseling to acupuncture can enhance your fertility chances even more, and that goes for both men and women (because it takes two to tango in this fertility dance).

Commonly Used Acupuncture Points for Fertility Treatments

Now let’s get down to the points… specifically, some of the most important acupuncture points for fertility. We will describe where they are and what they do. It’s important to note that your fertility acupuncturist may use all or only some of these points, depending on your unique situation. Everyone’s fertility journey is unique, so the points used will depend on the specific fertility issues you’re going through. These are just some of the most common ones that affect fertility. Make sure to schedule an appointment to talk with our acupuncture team personally to work out a plan to improve all aspects of your fertility. Remember, this is highly personalized and these are just some (not all) of the potential points that might be used.

1. Conception Vessel 6: Qi Hai 氣海 (“Sea of Qi”)

This acupuncture point sits about an inch and a half below your navel, along the midline of your body. Stimulating this point can regulate a woman’s menstrual cycle, balance hormones, improve circulation to the reproductive organs, and boost ovulation rates.

2. Bladder 23: 腎俞 (“Shen Shu”)

The Bladder 23 acupuncture point sits near the waist on your lower back, in the mid-space between your L2 and L3 vertebrae. It’s a sensitive point that can improve hormone regulation and circulation to the uterus. It also helps bring down your stress levels.

3. Kidney 3: Tai Xi - 太谿 (“Great Ravine”)

This is an important point for both men and women. It can help boost male sperm count and motility and help female egg health. The Kidney 3 acupuncture point sits just inside the “ravine” of your inner ankle, which stimulates reproductive organ function. The great thing about this point is that you can also stimulate it at home through acupressure as well! Simply apply gentle massaging circles on the point with your thumb every day. This is for both men and women!

4. Extra Point: Zigongxue - 子宫穴: (“Uterus Point”)

Located about three inches below your belly button, just a little above the pubic bone sits the “uterus point”. For women, this point can calm disorders of the uterus, including painful and irregular periods, while regulating and improving uterine health overall.

5. Conception Vessel 4: Guan Yuan - 關元 (“Origin Pass”)

Just below Ren 6 (above) lies Guan Yuan/CV4. In addition to boosting aspects of both male and female fertility, this point is also used to help relieve low back pain, support digestive issues, and stop incontinence. Getting your body to absorb nutrients from food or supplements for fertility is crucial for improving fertility across the board. This is why we often recommend our clients try the 12-week fertility nutrition program along with acupuncture. Let’s improve your fertility chances from every possible angle!

7. ST30 Acupuncture Point: Qi Chong - 氣沖 (“Surging Qi”)

This acupuncture point is situated just at the inner crease of the groin. It can be used on both men and women. For women, this helps regulate menstruation. For men, it helps with sperm count and quality.

8. KD13: Qi Xue - 氣穴 (“Qi Hole”)

Sitting about three inches below the belly button and about half an inch to the side of the midline, the KD13 acupuncture point is also helpful for regulating abdominal organs, especially your kidneys and reproductive organs. The kidneys, of course, are essential for removing toxins from the body, so it’s especially important in helping improve fertility journeys where toxins may interfere with hormonal functions.

Complementary Therapies to Acupuncture for Fertility

Now, although most of our clients find acupuncture to be a comfortable practice, we totally respect that some people worry about needles generally. And that’s OK. Acupuncture is an effective, safe option for the vast majority of people going through their fertility journey, but if you aren’t ready to try it, there are many other holistic fertility therapies, including fertility massage therapy , we provide as well. We are dedicated to helping you in all of these ways too:

1. Fertility Yoga

Our fertility yoga classes are a wonderful and powerful way to relieve stress and also to help align your body, naturally massaging glands that can balance hormones through gentle, powerful yoga poses.⁷

2. Meditation

There are clear links between stress and infertility.⁸‌ While it may not be the only factor in your journey, we have found that effective stress reduction techniques like yoga and meditation have helped many of our couples along their journey to having a baby.⁹

3. Lifestyle Changes

Any lifestyle changes you can make to reduce your stress, lower your toxin exposure, and improve your nutritional intake and absorption are key to boosting your overall fertility, and this is true for both women and men. Talk with our certified fertility nutritionist about dietary changes and upgrades you can make in your efforts to get pregnant.

Learn More about Your Acupuncture Points for Fertility

The acupuncture points you need to boost your fertility may be different from someone else's, so it's important to be evaluated by a certified acupuncturist who specializes in fertility concerns. Here at Pulling Down the Moon, we are dedicated to helping couples at any stage of their fertility journey. Please contact us to ask about all of our services and affordability options, and if you are ready to get started schedule an appointment with us today and join our amazing fertility community.

References

Jishun, J., & Mittelman, M. (2014). Acupuncture: Past, Present, and Future. Global Advances in Health and Medicine, 3(4), 6–8. https://doi.org/10.7453/gahmj.2014.042‌
Mayo Clinic. (2022, April 30). Acupuncture. Mayoclinic.org. https://www.mayoclinic.org/tests-procedures/acupuncture/about/pac-20392763
Huang, D., Huang, G., Lu, F., Stefan, D., Andreas, N., & Robert, G. (2011). Acupuncture for infertility: is it an effective therapy? Chinese Journal of Integrative Medicine, 17(5), 386–395. https://doi.org/10.1007/s11655-011-0611-8
Xu, J., Zhao, A., Xin, P., Geng, J., Wang, B., & Xia, T. (2022). Acupuncture for Female Infertility: Discussion on Action Mechanism and Application. Evidence-Based Complementary and Alternative Medicine, 2022, 1–17. https://doi.org/10.1155/2022/3854117
Nurwati, I., Murti, B., Budihastuti, U. R., Prakosa, T., Laqif, A., Melinawati, E., Prasetya, H., Susanto, L., & Sukmawati, M. (2022). Electroacupuncture Effectiveness for Treating Idiopathic Male Infertility. Medical Acupuncture. https://doi.org/10.1089/acu.2021.0063
Balk, J., Catov, J., Horn, B., Gecsi, K., & Wakim, A. (2010). The relationship between perceived stress, acupuncture, and pregnancy rates among IVF patients: A pilot study. Complementary Therapies in Clinical Practice, 16(3), 154–157. https://doi.org/10.1016/j.ctcp.2009.11.004
Sengupta, P. (2012). Challenge of infertility: How protective the yoga therapy is? Ancient Science of Life, 32(1), 61. https://doi.org/10.4103/0257-7941.113796
Rooney, K. L., & Domar, A. D. (2018). The relationship between stress and infertility. Dialogues in Clinical Neuroscience, 20(1), 41–47. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016043/
Deshpande, S., Patel, K. D., Parulkar, T., Mahabalesh, K., Madhusudhan, P., Madhusudhan, D. K., & Thimmapuram, J. (2023). Effect of Heartfulness meditation based integrative therapy on infertility outcomes: A retrospective case series evaluation. Journal of Ayurveda and Integrative Medicine, 14(6), 100793. https://doi.org/10.1016/j.jaim.2023.100793

Meet the Author: Christine Davis

View Profile: Director of Acupuncture at Pulling Down the Moon

Acupressure Pressure Points to Induce Labor from Specialists

Mon, 12 Feb 2024 21:15:00 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

Reviewed for Accuracy By:

Director of Massage

When you’ve reached the 40-week mark of your pregnancy, the increased discomfort that comes from having a fully formed child inside of you can make you feel like you’d do anything to start labor. You've done your job of growing and nourishing your baby, and now you’re ready to meet them. As you look at natural ways to trigger labor, acupressure is one that may come across your path. Is this a safe option, and does it work? At Pulling Down the Moon, we believe that acupressure can be a helpful part of a holistic health approach to pregnancy and delivery. Here’s a closer look at how it works.

What is Acupressure?

Acupressure involves placing physical pressure on specific points on the body to activate and impact the nervous system. While similar to acupuncture, acupressure does not involve needles. Instead, it uses pressure to activate the points and improve the function of the nervous system, muscles, and connected tissue by using acupressure points to activate the nervous system. For expectant moms, acupressure can help promote relaxation, release necessary hormones, and increase blood flow to the uterus; it may also help induce labor naturally, and studies have shown that it may reduce the chances of needing a cesarean delivery.

If you’ve reached the 40-week mark and the baby isn’t showing any signs of coming, acupressure could be a way to help you relax, release the necessary hormones, increase blood flow to the uterus, and start the labor process. It’s not a guarantee, but it is a low-risk treatment that could create the necessary changes to spark labor. Of course, you should always speak to your doctor first to make sure this is an appropriate course of treatment.

Acupressure Points to Induce Labor Naturally

Acupressure and acupuncture have been practiced for thousands of years, but it’s only in the past few decades that they have become mainstream in Western medical practice. Many women believe that these techniques are effective at starting labor, as well as managing pain. When used with other techniques, such as abdominal massage and relaxation techniques, it can make the entire process more pleasant. More research needs to be done to support using acupressure to induce labor, but many studies have found that acupressure supports an improved labor experience. For instance, one study found that using acupressure during labor reduced the amount of time a woman was in labor by 35% compared to other types of labor support. It also showed a 9% increase in the success rate of natural birth. Another study found that using acupressure points can reduce the amount of pain in labor.

There are five specific pressure points to induce labor that are worth knowing. If you’re ready for the baby to come and want to trigger the necessary changes, talk to your acupressure provider about these specific points:

Large Intestine 4 Point (LI4)

Located on the back of the hand in the webbing between the thumb and pointer finger, LI4 is used for a wide range of conditions, and it can also help reduce pain during labor. Some believe it is helpful to induce labor as well. Use the thumb of the other hand to apply soft pressure and massage the area to activate this point, and always take a break for one minute between sessions.

Bladder 32 Point (BL32)

BL32 is located in the dimple of your buttocks. To find it, run your fingers down the spin until you find the cleft right above the muscle. This spot, also called Ciliao, may trigger contractions. To activate, press the spot firmly and massage toward the buttock.

Spleen 6 Point (SP6)

SP6 sits on the back of the shin above the ankle. Reach about four fingers above the inner ankle bone to find this point. You can apply pressure on the point for a few minutes using your index finger and then take breaks between sessions.

Bladder 60 Point (BL60)

BL60 is called the Kunlun point, and it is in the foot. Find the depression between the ankle bones and the Achilles tendon. Massage this area using a light pressure and your thumb. You can massage for several minutes. In addition to potentially promoting labor, this location may ease labor pains and reduce the risk of obstructions during labor.

Pericardium 8 Point (PC8)

PC8 is sometimes called Laogong, which means labor palace. This point is specifically used for inducing labor. It is in the center of your palm, where your middle finger touches your palm when you make a fist. To activate this point, use the thumb of the opposite hand to apply pressure to the area and massage for just a few seconds.

Are Acupressure Points for Inducing Labor Safe?

Before you jump into using acupressure points to induce labor, you want to make sure that this is safe. Always talk to your doctor before trying any natural methods to induce labor to make sure it is safe for your baby to arrive. Also, try to wait until you are at or past your due date because you don’t want to trigger early labor before your baby is ready. However, if you get the go-ahead from your doctor, this is a safe, low-risk, and natural way to encourage your body to make the changes necessary for labor to begin.

If possible, work with a licensed acupuncturist to perform acupressure or to teach you how to find and activate these points. This will ensure you are performing the acupressure safely, both for you and your baby. In addition, if you learn where these points are before labor begins, you may find that using them during labor can help reduce your pain.

Holistic Care at Pulling Down the Moon

At Pulling Down the Moon, we take a holistic approach to prenatal and postnatal care as we help moms through the pregnancy and delivery process. Our goal is to tap into all of the natural remedies and solutions to make the pregnancy and delivery experience a positive one. We also want to empower our moms to experience positive labor and delivery.

As part of our holistic approach to pregnancy, we offer a wide range of services , including acupuncture and acupressure, in addition to massage therapy and supplements .

This combination provides all of the tools a woman needs to experience her pregnancy the way she wants. If you are expecting, reach out to Pulling Down the Moon to see how holistic support can make your pregnancy exactly what you’re dreaming it can be.

Meet the Author: Tamara Quinn

How Therapeutic Massage Can Support Those Affected By PTSD

Mon, 12 Feb 2024 20:13:45 GMT

Written By:

Lisa Widder

Office Administrator

Reviewed By:

Stephan Kelly

Licensed Massage Therapist, Mercier Therapy, Prenatal & Massage Instructor

You don't need a degree in psychology to understand that trauma can harm your mental and physical well-being, especially if you're trying to conceive. What our TTC community might not know, however, is how quickly all the "minor" discomforts on this journey can add up––or that the pain doesn't magically subside if their TTC journey ends in success.

Our bodies keep track of every trauma, whether it’s Big T or not, whether we're TCC or not. Those wounds manifest in chronic illness, mental health issues, and infertility.

Enter Stephen Kelly LMT, a US Veteran and Pulling Down The Moon's newest massage therapist . Stephen is uniquely qualified to intuit the needs of clients with complex PTSD. He holds energetic space for whatever might arise during their visit and invites them to experience these moments without shame or judgment.

Society has long conditioned us to minimize our pain, especially when it's emotional in nature. While massage isn't a cure-all, regular therapeutic sessions can improve overall well-being while temporarily relieving feelings of anxiety, stress, or depression.

When the feelings surface, Stephen advises clients to go ahead and cry. "It cleanses the soul," he says, adding that his role in this process is to simply bear witness. "I don't offer advice; I just listen." He'll also pause a session, staying in non-threatening physical contact with the client until they give their permission to proceed. "I tell them that this is a safe place, that it's okay [to] release it, because crying is healthy,” he says.

Before coming to Pulling Down the Moon, Stephen worked with veterans suffering from PTSD. It came to him through meditation that he might also serve pregnant clients experiencing complex PTSD. "I took a class in prenatal massage ,” He then received training in Mercier Therapy , a technique that helps restore mobility to the pelvic organs and is also available at Pulling Down the Moon.

"I believe that if I can get the mind to relax, the body will follow," says Stephen. We couldn't agree more! Pulling Down the Moon is thrilled to share Stephen’s expertise with our community. He's that rare combination of a gentle soul with a firm touch.

Balancing Your Fertility Journey: The Surprising Link Between Gut Health and Fertility

Tue, 26 Dec 2023 19:48:27 GMT

Written By:

Kelly Lyons, L.Ac, MSOM

Reviewed for Accuracy By:

Registered Dietician and Fertility Nutritionist

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.

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 gut health?

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!

A few Examples of Sour Foods to Try:

Berries (such as strawberries and blueberries)
Grapes
Tomatoes
Plums
Citrus (orange, lemon, lime, grapefruit, tangerines)
Vinegar
Some fermented foods (e.g. kimchi, sauerkraut)
yogurt/kefir
pickles

Note: These foods provide a mild sour taste and are generally well-tolerated during pregnancy. They're also rich in vitamins and antioxidants.

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!

A few Examples of Bitter Foods to Try:

Spinach
Asparagus
Zucchini
Artichoke
Brussels Sprouts

Pungent flavors are amazing for gut health.

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.

A few Examples of Pungent(Spicy) Foods to Try:

Peppers (red or green bell peppers, jalapeno)
Onions
Garlic
Ginger
Radishes
Spices (turmeric, cayenne, sage, cumin, cinnamon, peppercorn, paprika)
Herbs (Fennel, Parsley, Basil, Thyme)

Note: These foods offer a pungent flavor without the intense heat or potential adverse effects of more intense foods stronger. They can add flavor to dishes while being safe for women trying to conceive in normal culinary amounts.

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! Pick-up a probiotic on your visit, too!

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

Can Vitamin Supplementation Help Prevent Miscarriage?

Mon, 18 Dec 2023 16:19:51 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

Reviewed for Accuracy By:

Registered Dietician and Fertility Nutritionist

Miscarriages are heartbreaking, and if you've suffered one, you're not alone. The Mayo Clinic estimates that somewhere between 10 and 20 percent of pregnancies miscarry, although that is probably an underestimate.¹ Many pregnancies end in miscarriage even before people know they are pregnant. And often, there is no known reason. After giving space for grief and healing, and when it’s time to try again, educate yourself about all possible ways to improve the chances of a successful pregnancy. One of the first steps to start with is nutrition. Good nutrition is the foundation for good health, robust fertility, and a body that has the resources it needs to build another healthy human being. Working with a fertility nutritionist on dietary adjustments and supplements to prevent miscarriage can help improve your overall health while increasing the chances of a successful pregnancy.

What are the Main Causes of Miscarriage?

While science understands some of the primary causes of miscarriage, there are many cases where there doesn’t seem to be any known reason. Some of the reasons we do know about include the following:²

Chromosomal abnormalities
Infections
Hormonal imbalances
Advanced age
Autoimmune diseases like lupus
Unmanaged diabetes
Congenital heart disease
Obesity
Thyroid disease
Malnutrition ³
Lifestyle factors such as smoking or alcohol consumption

It’s important to stress that science has established no links between miscarriage and moderate exercise, stress, or sexual activity. The vast majority of miscarriages are complex, uncontrollable events that weren’t caused by anything you did or didn’t do. Going forward, just focus on the things you can control. Getting the right minerals and vitamins to prevent miscarriage (and in the right amounts) is one vital thing you can control, and it can help mitigate several miscarriage risk factors.

Does a Prenatal Vitamin Have All the Supplements Needed During Pregnancy?

During pregnancy, your body needs an increased amount of vitamins and minerals to support your health and the health and development of the baby. In fact, nutrient deficiency is scientifically connected to many pregnancy complications⁴, which is why prenatal vitamins are recommended. The problem is that not all prenatal vitamins are created equal. The right amount and combination of nutrients matters, and it can be difficult to find everything you need in just one pill, especially if you have certain health conditions.

Important Supplements Needed During Pregnancy In Preventing Harmful Deficiency

Here at Pulling Down the Moon, we dive deeply into the science of fertility nutrition, and these are some of the most essential vitamins to prevent miscarriage that we can recommend generally. To get specific individual recommendations, please schedule an appointment so we can work with you through individual circumstances and conditions that may require additional nutritional support:

1. Vitamin B3 & B6

Some recent groundbreaking research out of Australia showed that good levels of niacin (Vitamin B3)⁵ could promote healthy fetal development by supporting nicotinamide adenine dinucleotide (NAD) synthesis. NAD synthesis is critical to healthy DNA, DNA repair, cellular survival, and cellular energy production. Lower levels of B3 disrupt this important mechanism, leading to lower fetal survival rates. In the case of Vitamin B6, recent studies indicate that supplementation is important for reducing inflammation during pregnancy while helping with several aspects of healthy fetal development.⁶

2. Vitamin C

As a powerful antioxidant, studies show that women with low blood levels of Vitamin C had a higher risk of miscarriage.⁷ Vitamin C helps the body to detoxify and maintain healthy immunity during pregnancy, while also supporting placental function. At the same time, some evidence exists that taking too much Vitamin C could cause pregnancy complications.⁷ The key here is getting the right amount to increase the benefit and decrease any possible adverse reactions.

3. Vitamin D

A host of studies have shown that insufficient Vitamin D levels can increase the chances of miscarriage.⁸ Vitamin D is actually a hormone that plays a vital role in regulating reproductive hormones in both men and women. It also helps metabolic processes that regulate blood sugar, so it is especially helpful for women with PCOS and diabetes.

A new study published in July in the American Journal of Clinical Nutrition has revealed a connection between vitamin D deficiency and risk of miscarriage in the first trimester. The study tested the blood levels of vitamin D of 1,683 pregnant women prior to week 22 of gestation. Of the 1,683 participants, 58 had a miscarriage (3.5%), 25 in the first trimester and 33 in the second trimester. Those who had a miscarriage had lower blood concentrations of vitamin D at the time of sampling compared to those who did not. These findings suggest the protective role vitamin D may play against miscarriage and the importance of adequate intake.

So are you getting enough vitamin D? Knowing approximately 80-90% derives from sunlight-induced production in the skin, it’s safe to say most of us living in the northern hemisphere are likely deficient. Only a small amount of the body’s total vitamin D is derived from diet, so supplementation is often necessary to achieve adequate blood levels. At Pulling Down the Moon we recommend supplementing with 1000 IU of vitamin D daily. Depending on your levels you may need to supplement with more, so we always recommend having your doctor do a blood test first.

4. Vitamin E

The correct amounts of Vitamin E can help control blood glucose levels during pregnancy, ⁹‌ however, too much of it may be linked to preterm labor risks.¹⁰

5. Folate / Folic Acid

Vitamin B9 takes two different forms: folate, which you can get from eating the right foods, and folic acid, which is the synthetic form of B9 used to fortify processed foods and supplements.¹¹‌ Both forms are extremely important for healthy fetal development, and even for male fertility .

6. Iron

Iron plays a critical role in building the placenta and the baby. In fact, the iron demands of pregnancy almost always exceed a woman’s normal iron stores during the second and third trimesters, so the correct level of supplementation is essential.¹²‌

7. Calcium

While it’s clear that pregnant women need more calcium to protect their bones while also building new bones for a baby, studies have shown that healthy calcium amounts can also help prevent dangerous preeclampsia and other complications that can harm the mother and baby.¹³‌

8. Omega-3 Fatty Acids

Omega-3 fatty acids ( DHA and EPA ) are incredibly important for fetal brain and eye development, and studies show that pregnant women themselves have an increased need for these nutrients to support a healthy pregnancy too.¹⁴‌

9. Magnesium

Magnesium is not only important for nerve development and health during pregnancy, some evidence indicates that correct levels of magnesium in a woman’s bloodstream during pregnancy can help reduce the risks of preeclampsia and eclampsia.¹⁵‌

10. Iodine

Some studies have indicated that insufficient iodine intake may be linked to pregnancy loss, and it is clear that iodine deficiency in utero and early childhood can hamper brain development in ways that can cause irreversible cognitive impairment.¹⁶‌

Multivitamins During Pregnancy

Again, it can be hard to make sure you get the right balance of all of these nutrients, both for promoting fertility and then carrying out a successful pregnancy. In addition to these vitamins and minerals, research has shown that nutrients such as choline and L-arginine can assist with both fertility and healthy pregnancy.

Watch Intakes Especially With Certain Vitamins

With most vitamins and minerals, especially A, C, E, and iron, it’s important to get the right amount. Getting either not enough or too much of nutrients like these can increase the risks of complications during pregnancy. For example, too little Vitamin A can increase miscarriage risks and pregnancy complications, but too much can increase the risk of birth defects.¹⁷ Your doctor can do blood tests to see how your blood serum levels of these nutrients stack up. Then, through nutritional counseling and tweaking your vitamins to prevent miscarriage, we can work out the ideal levels of these vitamins and minerals and increase your chances of having a healthy baby.

Seeking Guidance from a Trusted Nutrition Expert During Pregnancy Is Essential

In order to support you in getting the nutrients you need for a healthy pregnancy, Pulling Down the Moon also has a nutritionist-guided, 12-week Fully Fertile Nutrition Program that can help people make critical dietary changes that support fertility and pregnancy. We talk about supplements generally, but also counsel our members individually, so they can know what specific supplements to prevent miscarriage might help them in their unique circumstances.

Additional Beneficial Services During Pregnancy

Besides nutrition, there are many other holistic fertility support services Pulling Down the Moon provides that can further enhance your chances for success. Some of these include:

Fertility acupuncture (especially helpful for natural pain relief and even nausea)
Prenatal massage
Prenatal yoga

These are just a few of our holistic fertility-support services for both men and women. We’ve created an entire team and community that understands the unique challenges of the fertility journey, and we are here for you. To learn more about any of our services and how to become part of our community, please schedule an appointment with us today.

References

¹Symptoms and causes - Mayo Clinic. (n.d.). Www.mayoclinic.org. https://www.mayoclinic.org/diseases-conditions/pregnancy-loss-miscarriage/symptoms-causes/syc-20354298?p=1

‌²Cleveland Clinic. (2019, July 22). Miscarriage: Risks, Symptoms, Causes & Treatments. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/9688-miscarriage

³Silvestris, E., Lovero, D., & Palmirotta, R. (2019). Nutrition and Female Fertility: An Interdependent Correlation. Frontiers in Endocrinology, 10(346). https://doi.org/10.3389/fendo.2019.00346

⁴Adams, J. B., Kirby, J. K., Sorensen, J. C., Pollard, E. L., & Audhya, T. (2022). Evidence based recommendations for an optimal prenatal supplement for women in the US: vitamins and related nutrients. Maternal Health, Neonatology and Perinatology, 8(1). https://doi.org/10.1186/s40748-022-00139-9

⁵Shi, H., Enriquez, A., Rapadas, M., Martin, E. M. M. A., Wang, R., Moreau, J., Lim, C. K., Szot, J. O., Ip, E., Hughes, J. N., Sugimoto, K., Humphreys, D. T., McInerney-Leo, A. M., Leo, P. J., Maghzal, G. J., Halliday, J., Smith, J., Colley, A., Mark, P. R., & Collins, F. (2017). NAD Deficiency, Congenital Malformations, and Niacin Supplementation. New England Journal of Medicine, 377(6), 544–552. https://doi.org/10.1056/nejmoa1616361

⁶Salam, R. A., Zuberi, N. F., & Bhutta, Z. A. (2015). Pyridoxine (vitamin B6) supplementation during pregnancy or labour for maternal and neonatal outcomes. Cochrane Database of Systematic Reviews. https://doi.org/10.1002/14651858.cd000179.pub3

⁷Silvestris, E., Lovero, D., & Palmirotta, R. (2019). Nutrition and Female Fertility: An Interdependent Correlation. Frontiers in Endocrinology, 10(346). https://doi.org/10.3389/fendo.2019.00346

⁸Tamblyn, J. A., Pilarski, N. S. P., Markland, A. D., Marson, E. J., Devall, A., Hewison, M., Morris, R. K., & Coomarasamy, A. (2022). Vitamin D and miscarriage: a systematic review and meta-analysis. Fertility and Sterility. https://doi.org/10.1016/j.fertnstert.2022.04.017

⁹‌Ley, S. H., Hanley, A. J., Sermer, M., Zinman, B., & O’Connor, D. L. (2013). Lower dietary vitamin E intake during the second trimester is associated with insulin resistance and hyperglycemia later in pregnancy. European Journal of Clinical Nutrition, 67(11), 1154–1156. https://doi.org/10.1038/ejcn.2013.185

¹⁰Rumbold, A., Ota, E., Hori, H., Miyazaki, C., & Crowther, C. A. (2015). Vitamin E supplementation in pregnancy. Cochrane Database of Systematic Reviews. https://doi.org/10.1002/14651858.cd004069.pub3

¹¹‌Folate vs. Folic Acid: What’s the Difference? (2023, January 6). Cleveland Clinic. https://health.clevelandclinic.org/folate-vs-folic-acid/

¹²‌Guo, Y., Zhang, N., Zhang, D., Ren, Q., Ganz, T., Liu, S., & Nemeth, E. (2019). Iron homeostasis in pregnancy and spontaneous abortion. American Journal of Hematology, 94(2), 184–188. https://doi.org/10.1002/ajh.25341

¹³‌Kumar, A., & Kaur, S. (2017). Calcium: A Nutrient in Pregnancy. The Journal of Obstetrics and Gynecology of India, 67(5), 313–318. https://doi.org/10.1007/s13224-017-1007-2

¹⁴‌Greenberg, J. A., Bell, S. J., & Ausdal, W. V. (2008). Omega-3 Fatty Acid supplementation during pregnancy. Reviews in Obstetrics & Gynecology, 1(4), 162–169. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621042/

¹⁵‌Rylander, R. (2015). Treatment with Magnesium in Pregnancy. AIMS Public Health, 2(4), 804–809. https://doi.org/10.3934/publichealth.2015.4.804

¹⁶‌Lisco, G., De Tullio, A., Triggiani, D., Zupo, R., Giagulli, V. A., De Pergola, G., Piazzolla, G., Guastamacchia, E., Sabbà, C., & Triggiani, V. (2023). Iodine Deficiency and Iodine Prophylaxis: An Overview and Update. Nutrients, 15(4), 1004. https://doi.org/10.3390/nu15041004

¹⁷Chen, H., Qian, N., Yan, L., & Jiang, H. (2018). Role of serum vitamin A and E in pregnancy. Experimental and Therapeutic Medicine, 16(6), 5185–5189. https://doi.org/10.3892/etm.2018.6830

Meet Sadie Wells

View Profile: Registered Dietician and Fertility Nutritionist at Pulling Down the Moon

Sadie is a registered dietitian nutritionist and certified personal trainer with 20 years of experience specializing in women’s health, weight loss, gut health, and fertility including PCOS. No matter how you are trying to conceive or how long you have been trying, Sadie will work with you to develop a customized road map and improve egg quality, sperm quality and reproductive environment to greatly optimize your fertility and increase your chances of taking home a healthy baby. Sadie’s mission is to show you how targeted nutrition, supplements, and lifestyle changes can really make a difference in your fertility journey. Sadie can also support patients through prenatal care and postnatal recovery. Sadie holds a BS in Nutrition & Dietetics from Western Illinois University, is a NASM-certified Personal Trainer, has completed a Certificate of Training in Adult Weight Management, and worked as a dietitian in 3 clinical trials for weight loss devices.

Benefits of a Postpartum Massage

Wed, 22 Nov 2023 14:45:00 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

Reviewed for Accuracy By:

Director of Massage

Here at Pulling Down the Moon, we celebrate everyone who has been able to reach that goal of a healthy pregnancy and a wiggling bundle of joy. We also grieve with those who have struggled with the agony of miscarriage or stillbirths. The range of emotions flowing through our fertility community is vast, and our team is here to provide support for you, wherever you find yourself along the path. One of the most healing and beneficial holistic fertility services we provide is massage therapy ; with a focus on the healing benefits of postpartum massage therapy following any pregnancy outcome. Regardless of whether you are a sleep-deprived new mom wondering when your next shower will be, or you are physically and emotionally trying to heal after a miscarriage, postpartum massage is incredibly beneficial. As always, if you have any questions, don’t hesitate to reach out to us .

What is Postpartum Massage?

Specifically, it is a therapeutic massage modality tailored to help women recover throughout the first 12 weeks after giving birth. Postpartum massage is just one aspect of our holistic postpartum care services. Your body has spent the previous several months undergoing enormous biomechanical, hormonal, and emotional changes. The process of “getting back to normal” after a pregnancy is a whole new journey. Postpartum massage involves lighter pressure and broad-stroke bodywork to facilitate relaxation and pain relief. This is how our licensed massage therapists can help you accelerate recovery after a vaginal birth or a c-section.

What are the Benefits of Postpartum Massage?

Multifaceted post-pregnancy recovery involves a lot of different aspects that postnatal massage can address directly. Over the past three decades, science has been catching up with the vast store of both Eastern and Western holistic healing traditions that include massage therapy as a modality. We know massage works, and scientists are uncovering the specific biomechanical mechanisms that empower women through postpartum massage, including:

1. Pain Relief

Pelvic pain, leg pain, back pain, shoulder pain, arm pain, and general achiness are common after a pregnancy. And many new moms have neck pain that leads to headaches from breastfeeding or bottle feeding. A wide range of studies show that targeted postpartum massage can help with drug-free pain relief in all of these areas.¹ Harvard researchers have established that massage therapy regenerates sore, injured muscles and tissues, reduces inflammation, and promotes the body's natural healing and pain relief mechanisms.²

For instance, massage therapy releases the body’s natural pain-relief endorphins into the bloodstream while relaxing tight, sore muscles. Massage therapy provides the pain relief and healing women need to return to regular activity levels faster, and to decrease or avoid the need to rely on pain relief medications.

2. Relaxation and Stress Reduction

Stress and anxiety can overtake the joy of being a new mom, or compound the struggle of recovering after a miscarriage. Letting stress go untreated can have all kinds of negative health impacts³ during a time when you want to be as mentally healthy and present as possible. Fortunately, the same previously mentioned meta-studies on massage therapy show significant improvement in stress and anxiety relief for women postpartum. The physical mechanisms of reducing tension in the muscles and reducing pain have a natural calming effect. If you are struggling with emotional turmoil and postpartum depression after having your baby, help is available! In addition to massage, studies show that acupuncture can help relieve postpartum depression as well.⁴

3. Hormone Regulation

Going from trying to conceive to pregnancy, and from pregnancy to delivery, is a hormonal rollercoaster ride that can rival any amusement park offering. The stress and exhaustion that hits after delivery, as well as the natural process of the body recovering post-pregnancy, can cause hormone spikes and dips that are linked to poor sleep, inability to lose weight, depression, and pain perception. This rollercoaster ride, as well as physical aches and pains, can also clog the lymphatic system, causing toxins to build in your body, further disrupting healthy hormone regulation. Lymphatic massage and postpartum massage can help your body flush out toxins and balance your hormones through targeted touch and strokes that improve levels of feel-good hormones like dopamine, endorphins, and serotonin. This can boost your mood, promote relaxation, strengthen your immune response, and enhance your ability to get quality sleep.

4. Better Sleep

Speaking of improved sleep, the science is clear: sleep deprivation is dangerous to you and those around you. It can blunt your immune system, interfere with weight regulation, increase the incidence of cardiovascular disease and diabetes, and cause accidents that stem from inattention and distraction.⁵ And by now, it’s easy to connect the dots between pain, stress, hormones, and sleep regulation for postpartum women. Whether you are up at all hours trying to feed and calm your baby, or anxiety and depression after a miscarriage have your brain wound up so tightly that it’s hard to relax into a restful sleep state, postpartum massage can help! By relaxing you both physically and mentally, massage can help you make the most of those precious head-to-pillow moments, which will help you recover and move forward feeling more rejuvenated when you wake up.

5. Increase Milk Production

A lot of factors go into successful lactation. It seems so natural for some moms, while it can be a stressful and even painful experience for others. If you are struggling, be assured that you are not alone, and there is no reason for you to feel guilty! You are doing your best! A postpartum massage could be the thing that helps the lactation process flow more smoothly and productively because of its ability to regulate hormones, reduce stress, and relieve pain. In fact, a recent study indicated that specialized postpartum massage could help specifically with breastfeeding by reducing breast pain.⁶

When Should You Start Postpartum Massages?

You can receive your first postpartum massage starting the day after delivery, and anytime you need it during the first 12 weeks postpartum. Naturally, this depends on your needs and comfort level, but generally, we recommend trying to schedule your first postpartum massage sometime within the first four days postpartum.

What Positions Are Safe for a Massage?

After delivery, most positions are safe for receiving a massage, but our LMTs can help you adjust into comfortable positions based on your needs, such as after a c-section. Our cushions have breast and belly cut-outs for lactating women or those who have had c-sections. You can even receive a great postpartum massage lying on either side, which is especially helpful when our massage therapists treat pelvic, leg, or shoulder pain. Your comfort and relaxation during the massage is extremely important!

What Should I Do with My Baby During the Massage?

If you can come to the appointment on your own, this will give you some much-needed “me time” to relax and receive a healing postpartum massage without distractions. We do understand, however, that you might be breastfeeding and need to bring the baby. Talk with us ahead of time and we can make arrangements!

How to Choose a Qualified Massage Therapist?

Both prenatal and postnatal massage techniques are specialized modalities, and it’s important to choose a licensed massage therapist (LMT) with special training to help women as their bodies change and adapt. Our licensed massage therapists have incredible expertise in fertility-enhancing massage therapy (also called FEM protocol ), which is a pre-pregnancy massage therapy designed to help women along their journey to getting pregnant.

Our massage therapists are also trained in Mercier therapy for women with abdominal and pelvic trauma, before or after pregnancy. We are also trained in specialized massage therapy for women undergoing IVF stimulation , with a particular understanding of both the benefits and care that must be taken during that time to reduce risks and enhance the chances of a positive pregnancy outcome.

Schedule an appointment with one of our amazing licensed massage therapists at any point during your fertility journey. Your body and mind will thank you.

Research

¹Pachtman Shetty, Sarah L., and Sarah Fogarty. “Massage during Pregnancy and Postpartum.” Clinical Obstetrics & Gynecology, vol. 64, no. 3, 8 July 2021, pp. 648–660, https://doi.org/10.1097/grf.0000000000000638. Accessed 25 Sep. 2021.

²Communications, Lindsay Brownell Wyss Institute. “Massage Helps Injured Muscles Heal Faster and Stronger.” Harvard Gazette, 6 Oct. 2021, news.harvard.edu/gazette/story/2021/10/massage-helps-injured-muscles-heal-faster-and-stronger/.

³American Psychological Association . “How Stress Affects Your Health.” Apa.org, 31 Oct. 2022, www.apa.org/topics/stress/health.

⁴Armour, Mike, et al. “Acupuncture for Depression: A Systematic Review and Meta-Analysis.” Journal of Clinical Medicine, vol. 8, no. 8, 31 July 2019, p. 1140, https://doi.org/10.3390/jcm8081140.

⁵Finan, Patrick. “The Effects of Sleep Deprivation.” Johns Hopkins Medicine Health Library, 2019, www.hopkinsmedicine.org/health/wellness-and-prevention/the-effects-of-sleep-deprivation.

⁶Anderson, Loretta, et al. “Effectiveness of Breast Massage for the Treatment of Women with Breastfeeding Problems.” JBI Database of Systematic Reviews and Implementation Reports, vol. 17, no. 8, Aug. 2019, pp. 1668–1694, journals.lww.com/jbisrir/Abstract/2019/08000/Effectiveness_of_breast_massage_for_the_treatment.14.aspx, https://doi.org/10.11124/jbisrir-2017-003932.

Meet Meredith Nathan

View Profile: Director of Massage at Pulling Down the Moon

Untreated Celiac Disease: A Potential Factor in Miscarriages and Pregnancy Challenges

Wed, 15 Nov 2023 22:44:01 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

Reviewed for Accuracy By:

Registered Dietician and Fertility Nutritionist

The phrase “going with your gut” takes on increased significance when we discuss how gut health impacts fertility and pregnancy outcomes for women with celiac disease. Over the past few years, science has been uncovering how the gut is literally your “second brain”. It’s an integral part of your immune system and affects how you feel and think every day. Gut health is also one incredibly vital component of initiating and carrying out a healthy pregnancy. Against that backdrop, celiac and pregnancy can be at odds with each other. This is why women with celiac disease may experience extra challenges becoming pregnant or carrying a pregnancy to full term. The good news is that pursuing a tailored fertility nutrition plan and holistic fertility wellness care can increase the odds of success for women who may need to go gluten-free (GF).

How Does Celiac Disease Affect Pregnancy?

Gluten, a protein found in foods containing wheat, rye, and barley, triggers an inflammatory autoimmune reaction in the digestive systems of people with celiac disease. Eating anything with gluten can severely aggravate the small intestine’s lining, causing gastrointestinal distress symptoms like stomach cramps, gas, bloating, diarrhea, constipation, unintended weight loss, and anemia.¹

Once gluten arrives in the celiac digestive system, antibodies attack the offending gluten and the small intestine itself. During this autoimmune attack, the body damages its own villi—the little finger-like structures that absorb and send nutrients into the bloodstream. Since your body thinks it’s under attack, it painfully flushes all those potential nutrients right out of your system.

As a consequence, your body can’t access or absorb the nutrients it needs to remain healthy, which can negatively impact your ability to become pregnant or sustain a viable pregnancy. Researchers started noticing this link between infertility, pregnancy complications, and celiac disease at least three decades ago.²

Fortunately, the same studies revealed that women who addressed celiac disease with a strict gluten-free diet and additional nutritional programs for fertility were often able to successfully improve their chances of getting pregnant and lower their miscarriage rates.

In the years since researchers established a link between celiac and pregnancy complications, even more research has established strong links between nutrition and fertility rates for both women and men.³ Nutritional deficiencies, irritable bowel syndrome (IBS) and other food sensitivities to peanuts, soy, dairy, eggs, etc. seem to play a similar role in some individuals to the way gluten impacts fertility for those with celiac disease. So, during your efforts to become pregnant or maintain a healthy pregnancy, it makes sense to explore food sensitivities.

Pregnancy Complications in Unmanaged Celiac Disease

If undiagnosed celiac disease prevents your body from absorbing urgently needed nutrients, the celiac and pregnancy combination also halts your body’s ability to deliver nutrients to a growing baby. Your body needs a healthy dose of the right nutrients to grow an entirely new human being while still maintaining your own health and well-being. Babies in utero need good nutrition for healthy development. If your digestive system can’t provide the nutrients both of you need, essential pregnancy functions can become stymied, and the risk of pregnancy complications increases. In fact, multiple studies have linked untreated celiac disease with a miscarriage rate of twice that of women without celiac disease, or with treated celiac disease.⁴‌ Some of these pregnancy complications include:

Risk of c-section
Low birth weight
Miscarriage
Still Birth

Before continuing with details surrounding celiac and pregnancy complications, we want to take a moment to let you breathe. If you are struggling with the grief of losing a pregnancy , it’s important to understand that you are not alone . As raw and agonizing as this can feel, it’s important to hold on to hope. We have gathered a whole community here at Pulling Down the Moon of families undergoing the same kind of grief journey. Please reach out to our miscarriage and pregnancy loss support team to connect with people who are uniquely able to understand and support you in your healing process and help you move forward through infertility and pregnancy loss and toward brighter days.

Most Problems Occur in Undiagnosed Women

While celiac disease can certainly cause fertility problems and pregnancy complications, getting diagnosed and treated for the condition can improve outcomes. In fact, 85 percent of those women who suffered miscarriages with celiac disease did so before the disease had been properly diagnosed and treated.⁴‌ Once the disease was treated with a gluten-free diet and extra attention to additional nutrient supplementation , rates of fertility and healthy pregnancy outcomes improved.

If you struggle with frequent gastrointestinal distress symptoms like those listed above, talk with your doctor about getting a blood test⁵ that can tell you whether you have celiac disease or some other condition that could be complicating your efforts to get pregnant and carry a healthy pregnancy to full term.

The more you know, the more power you have to make progress in your fertility journey. Our 12-week fertility nutrition program can then provide the tailored support you need to make challenging dietary adjustments easier.

Could My Baby Develop Celiac Disease?

The answer is, maybe. Celiac disease is a genetic disorder, and the risk increases if a first-degree family member (a parent or sibling) also has it.⁶ Furthermore, a person can develop celiac disease at any time from infancy to old age. Medical experts say that babies need to carry either the HLA-DQ2 or the HLA-DQ8 gene associated with celiac disease in order for it to develop. Approximately 35 to 40 percent of Americans carry one or both of these, but still, only three percent of those people will develop the condition.⁷

Tips for the Wellbeing of You and Your Baby

Experts in the celiac disease community continue to monitor research developments about how celiac disease affects fertility, pregnancy, and childhood health. If you have a celiac disease diagnosis, you should strive for a strict gluten-free diet.

This can be a challenge at first, so Pulling Down the Moon has developed a 12-week fertility nutrition program that can support your efforts through both individual nutrition counseling and group classes. Additional holistic fertility services can support your fertility and pregnancy journey as well.

You can also increase your intake of nutrient-dense seasonal gluten-free foods and explore the fertility care strategies of Traditional Chinese Medicine , which generally includes significantly less gluten than the typical American diet.

For babies born to one or more parents with celiac disease, current research suggests that putting off gluten exposure by six months to a year might help children avoid the disease and its complications.‌⁸ Experts also recommend having children get a celiac disease blood test after the age of three.

Getting the Right Nutrients During Celiac and Pregnancy

Of course, gluten-containing foods like bread and pasta, not to mention other possibly tricky foods like soy, nuts, and dairy contain important nutrients like protein, vitamins, and minerals. Gluten-free diets may also impact your beneficial gut-flora count, which can impact fertility hormone levels.⁹ If you know you need to eliminate any of these foods, you’ll need to have a backup plan to get the nutrients you’ll miss. Some important nutrients you’ll need to supplement on a gluten-free diet include‌¹⁰:

Iron
Folic acid
Calcium
Vitamin D
Omega-3 Fatty Acids (from safe, low-mercury sources)

Schedule an appointment with our fertility nutritionist for help making sure that you support your nutritional needs and a healthy gut microbiome.

Celiac and Pregnancy Support in Chicago

Pulling Down the Moon provides individual, family, and community support for people in all stages of their fertility journey. Reach out to us today to learn more about our holistic fertility services , especially our expert-led, comprehensive 12-week fertility nutrition class designed to help you make long-term positive dietary changes that can support your fertility and pregnancy goals.

Citations

¹Mayo Clinic. “Celiac Disease - Symptoms and Causes.” Mayo Clinic, 10 Aug. 2021, www.mayoclinic.org/diseases-conditions/celiac-disease/symptoms-causes/syc-20352220 .

²Pellicano, R., et al. “Women and Celiac Disease: Association with Unexplained Infertility.” Minerva Medica, vol. 98, no. 3, 1 June 2007, pp. 217–219, pubmed.ncbi.nlm.nih.gov/17592443/. Accessed 24 Oct. 2023.

³Gaskins, Audrey J, and Jorge E Chavarro. “Diet and Fertility: A Review.” American Journal of Obstetrics and Gynecology, vol. 218, no. 4, 2018, pp. 379–389, www.ncbi.nlm.nih.gov/pubmed/28844822, https://doi.org/10.1016/j.ajog.2017.08.010.

⁴‌Moleski, Stephanie M, et al. “Increased Rates of Pregnancy Complications in Women with Celiac Disease.” Annals of Gastroenterology, vol. 28, no. 2, 2015, pp. 236–240, www.ncbi.nlm.nih.gov/pmc/articles/PMC4367213/.

⁵“Celiac Disease Reproductive Health Heartbreak | BeyondCeliac.org.” Beyond Celiac, www.beyondceliac.org/research-news/celiac-disease-reproductive-health-heartbreak/.

⁶“Celiac Disease and Unborn Children | BeyondCeliac.org.” Beyond Celiac, www.beyondceliac.org/celiac-disease/children/resources-for-parents/ask-the-pediatric-gastroenterologist/celiac-disease-and-unborn-children/.

‌⁷“Celiac Disease (in Children).” Yale Medicine, www.yalemedicine.org/conditions/celiac-disease-in-children.

‌⁸Philadelphia, The Children’s Hospital of. “Center for Celiac Disease.” Www.chop.edu, 5 May 2014, www.chop.edu/centers-programs/center-celiac-disease. Accessed 24 Oct. 2023.

⁹‌Fabozzi, Gemma, et al. “Endocrine-Disrupting Chemicals, Gut Microbiota, and Human (In)Fertility—It Is Time to Consider the Triad.” Cells, vol. 11, no. 21, 22 Oct. 2022, p. 3335, https://doi.org/10.3390/cells11213335.

‌¹⁰“Maximizing Nutrition for Pregnancy | BeyondCeliac.org.” Beyond Celiac, www.beyondceliac.org/living-with-celiac-disease/womens-health/gluten-free-pregnancy-nutrition/

Fertility Massage: What It Is and How It Can Help Conception

Wed, 15 Nov 2023 21:18:58 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

Reviewed for Accuracy By:

Director of Massage

What is a Fertility Massage?

This form of fertility massage focuses on the uterus. It can help relieve stress and pressure in the abdominal area. This ancient holistic healing practice gently manipulates the muscle and connective tissue around the uterus and other organs in the pelvis. It is a delicate, non-invasive therapy that is one of many that we offer.

Fertility massage is a complementary fertility treatment. The goal is to restore and enhance blood flow and nourish tissue. It can help realign the abdominal organs and improve the chance of fertilization and successful implantation.

In addition, the treatment can detoxify the body, assist lymphatic flow, and encourage hormone balance. Ultimately, it promotes relaxation during an otherwise stressful time.

What Makes a Fertility Massage Unique?

One of the ways fertility massage is unique is it targets a key area, specifically the connective tissue around the ovaries and uterus. The original therapy dates back to the ancient Mayans. They believed that infertility was due to the improper alignment of the reproductive organs, as we do today. The initial Mayan therapy and the one we do now work to bring these critical organs back into alignment.

Modern therapists better understand fertility and what makes getting pregnant difficult for some. Still, they appreciate what the Mayans did because it has physical and mental health benefits and is all-natural . Our treatments are different but with many of the same goals.

The effectiveness of the procedure doesn't rely on medication. That makes it a very unique approach to infertility. It is also a complementary practice used along with other fertilization methods, such as in vitro fertilization (IVF) .

When Can a Fertility Massage be Performed?

That will depend on the other fertilization efforts. For those relying on the old-fashioned way to get pregnant, the best time for fertility massage is typically between the first day of your period and ovulation, about 14 days from it.

A 28-day cycle leaves a window of anywhere from that first flow to 14 days after it ends. The fertility window can be unpredictable, though. For some, it is earlier, and for others later.

In an intrauterine insemination (IUI) or IVF cycle, the therapist will adjust their techniques to align with the goals of the medicated cycle. Often, our IVF clients have a preparation period before they start their cycles. Fertility massage can be performed at any time in your cycle including before and throughout ART (assisted reproductive technologies) cycles. This may improve the quality of the eggs that will come up during the IVF cycle. The typical life cycle of an egg is 90 days, so fertility massage can encourage better outcomes even in the months leading up to IVF therapy. Once pregnant, the massage therapist guides you to the most appropriate prenatal massage.

What are the Benefits of Massage When You're Trying to Conceive?

The potential benefits of fertility massage are both mental and physical. For example, one goal of the massage is to help realign the abdominal organs, including the uterus. This realignment may increase the chances of fertilization. Other potential benefits include:

Releases tension from the abdomen
Improves circulation to the reproductive organs and pelvic region
Tone the muscular uterus and the supporting connective tissue
Breaks down adhesions and scar tissue that might exist and contribute to fertility issues.
Detoxification
Hormonal balance

Another major benefit is relaxation and stress relief, though. A 2018 study published in Dialogues in Clinical Neuroscience states that between 25 and 60 percent of infertile individuals have high levels of anxiety and depression. These mental health issues can be further enhanced by using medication to treat infertility.

Massage helps relax you and ease tension. It will stimulate the pelvic region to help promote blood flow to the uterus and ovaries. That, in turn, could increase your chance of a successful pregnancy.

Are there Negatives to a Fertility Massage?

Fertility massage is a tool that can be used independently or as a complement to other treatments.

For centuries, though, practitioners have been using massage therapy for many ailments for a reason. There are no real negatives involved. Fertility massage is non-invasive and completely natural .

Pulling Down The Moon's Fertility Enhancing Massage

At Pulling Down the Moon, we approach fertility treatment from a whole-body approach. Our staff includes some of the most respected leaders in holistic medicine and women's health.

The fertility-enhancing massage program at Pulling Down the Moon is cutting-edge. The therapy is award-winning and nationally recognized. We’ve spent over 20 years researching and developing special techniques that provide far-reaching benefits to help women and couples trying to conceive. Each day, we hear stories of the miraculous changes we have made in their lives.

Five Distinctive Sessions of Fertility Massage at Pulling Down the Moon

The fertility massage program involves five unique sessions.

#1 – Cleanse the Body – Detoxifier

This session consists of a lymphatic massage, therapeutic-grade essential oils, and Chi Nei Tsang abdominal massage to trigger detoxification and calm the mind.

#2 – Enhance the Blood – Blood Builder

This full-body session utilizes abdominal and myofascial massage, arterial compression, hip stretches, and heat to increase reproductive blood flow and revitalize the pelvic organs.

#3 – Align the Abdomen – Deep Pelvic Release

This session uses breath exercises, massage, psoas release, myofascial stretches, and trigger-point therapy to stimulate and align the viscera in the pelvic region. We use the synergy from external massage and internal movement to melt adhesions, clear stagnation, and oxygenate the core.

#4 – Soothe the Senses – Calm the Nervous System

This session gently stimulates the reproductive system and balances the endocrine glands. We use light touch techniques to influence the body’s balance, receptivity, and fertility.

#5 – Unwind the Mind – While You Wait

Our Unwind the Mind session helps calm post-ovulation stress and encourage implantation. We use body, aromatherapy, vagus nerve, vibrational, and lymphatic massage to boost endocrine function and support your potential pregnancy.

Our five-part fertility massage program can provide significant benefits, such as:

Promoting egg quality
Lowering hormone disruption
Supporting uterine lining
Encouraging relaxation

We want to help you make that dream of a healthy, successful pregnancy come true. That's our purpose. We work to turn patients into parents with our distinct techniques like Fertility Enhancing Massage. We even offer massage for men . Learn more at our upcoming Fertility Enhancing Massage Seminar!

While booking an online appointment for fertility massage, look at the other services we offer, such as red light therapy , yoga classes , abdominal wrapping , and nutritional supplements . Combine one or more with your massage for even better potential. We also offer continuing education in fertility massage.

Find out more today about our Pulling Down the Moon clinics, now accepting health insurance coverage for acupuncture and pain. Visit our website's insurance verification portal to see if your plan has coverage. Discounted packages are available for those without insurance coverage. You can also visit our website to find a practitioner near you if you are out of the area.

Meet the Author: Tamara Quinn

Inositol Benefits for Men: Myo-inositol for Men's Fertility

Fri, 10 Nov 2023 22:06:25 GMT

Written By:

Beth Heller

Co-Founder of Pulling Down the Moon, MS, RYT, Reg. Yoga Teacher

Myo-inositol, one of the most common forms of 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!

What is Myo-Inositol?

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.

Myo-Inositol for Men and Mitochondrial Function

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.

Myo-Inositol Benefits for Men: Results on a Study on Men with Low Sperm Count

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!

Our nutritionists at Pulling Down the Moon are specialists and will tailor their recommendations to your fertility diagnosis. Pulling Down the Moon offers holistic services for male fertility including acupuncture and massage therapies. For more information about any of the supplements or info in this blog, please feel free to contact us at info@pullingdownthemoon.com or call us at: 312-321-0004.

References:

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.
Condorelli RA, et al. Myo-inositol as a male fertility molecule. Eur Rev Med Pharmacol Sci. 2017; 21(2 Suppl): 30-35.

Meet the Author: Beth Heller

Try an Acupuncture Initial Consultation with one of our practitioners today!

Beth is the Co-Founder and Co-Director of Pulling Down the Moon, Inc., Integrative Care for Fertility (ICF ™). She earned her Master’s Degree in Human Nutrition and Dietetics in 1999. Before starting PDtM, she spent four years as a Nutrition Researcher for the Women's Walking Program, a National Institutes of Health-funded study on the well-being of menopausal women through walking exercise. Beth discovered yoga in 1998 while grappling with graduate student stress and fertility concerns. After stumbling into a yoga class and loving it, Beth began a regular practice. Her vision for Pulling Down the Moon is to share the tools that helped her during a challenging phase of her life. Beth is a member of the International Association of Yoga Therapists and the American Society for Reproductive Medicine. She teaches yoga in classes and in one-on-one instruction throughout the Chicago-land area and is a creator, co-director and teacher for Pulling Down the Moon, Yoga for Fertility.

Acupuncture for Fertility: How Can Acupuncture Help Improve Fertility?

Thu, 28 Sep 2023 20:46:37 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

Reviewed for Accuracy By:

Christine Davis

Director of Acupuncture

What is Acupuncture for Fertility?

Acupuncture for Fertility helps relieve stress, improve circulation, and balance energy channels connected to reproductive health. Fertility acupuncture focuses on regulating energy channels (sometimes called “meridians”) which flow throughout the body that are directly related to reproductive function that can stimulate the sympathetic nervous system to relieve stress and increase circulation. Acupuncture can also increase blood flow to help enhance all functioning in the body including the thickening of the endometrial lining in the uterus to improve the odds of implantation.

When someone is under a lot of stress, it triggers their sympathetic nervous system to disrupt a critical axis that affects reproductive health. Stress can also restrict blood flow to the ovaries. Acupuncture has been shown to inhibit these responses.

In men, acupuncture and fertility treatments can improve sperm quality and increase quantity. Low sex drive and erectile dysfunction can also be treated with acupuncture.

Fertility Challenges You Can Encounter

Fertility is the most natural thing in the world, yet, many people struggle to get pregnant. There are several reasons this can happen. Many things may impact fertility such as:

Endometriosis
PCOS (Polycystic Ovarian Syndrome)
Poor quality or low counts of sperm
Autoimmune diseases
Kidney disease
Pelvic inflammatory disease
Poor diet
Lack of exercise / over exercise
Drug / Alcohol abuse
Aging / natural decline in fertility
Excessive Stress

There can also be structural anomalies that affect the fallopian tubes, ovaries, uterus, testicles, or penis. Fertility challenges can involve more than one issue, too.

The problem might not be ovulation or fertilization but implantation that causes a pregnancy to fail. If a fertilized egg cannot implant into the uterine lining , it will pass the same way an unfertilized one will.

The environment can affect sperm count, too. For example, wearing tight clothing can raise the body temperature in the testicles. Other things that can impact testicle temperature are holding laptops, using sauna or hot tubs, and placing heating pads near them.

How Effective is Acupuncture Therapy for Fertility?

As with most types of fertility treatment , the effectiveness depends on many factors. Acupuncture therapy may not work for everyone, but it seems like magic for others.

There is research showing success in women who have certain medical conditions that affect their fertility, such as:

Polycystic ovary syndrome
Hypothyroidism
Ovulation issues

A 2020 study published in the Taiwanese Journal of Obstetrics and Gynecology found women who get acupuncture are twice as likely to conceive with in vitro fertilization (IVF) as those who don’t.

What is the Science Behind Acupuncture?

There are two schools of thought when it comes to acupuncture for fertility. In Traditional Chinese Medicine, disease occurs due to changes in the qi (pron. “chee”), or life energy. This can happen because of environmental factors, emotional stress, and lifestyle choices. Acupuncture targets areas along the qi path to help realign it.

The other viewpoint is that of Western medicine. There is evidence that acupuncture stimulates the central nervous system. That can trigger the release of chemicals that improve physical and emotional health. Stress relief and nerve stimulation can help improve the chances of pregnancy, primarily through IVF.

There has been much research about how acupuncture works, but there is still more to be done. Because it is a medicine that is tailored to the individual, performed by practitioners who are not following a “recipe,” but rather are guided by a patient’s individual constitution and symptoms, it is difficult to have one explanation for how acupuncture impacts the body, mind, and spirit.

6 Benefits of Acupuncture for Fertility to Increase Fertility

Acupuncture affects each person differently. There are some common benefits for people looking to increase their fertility:

1. Acupuncture helps regulate female reproductive hormones.

An imbalance of reproductive hormones in women can cause infertility or lead to conditions that reduce the chances of ovulation or implantation. Acupuncture can help balance the hormones, improving the chances of a successful pregnancy.

2. Acupuncture helps improve egg quality .

Acupuncture helps to improve blood flow to the ovaries. That, in turn, allows for better support of the eggs, making them healthier and potentially influencing the healthy maturation of eggs.

3. Acupuncture helps with embryo implantation.

Acupuncture also improves blood flow to the uterus. That allows for a thicker, more robust uterine lining and an improved environment for implantation.

4. Acupuncture helps reduce anxiety & stress.

Acupuncture stimulates the body’s natural healing mechanisms and the release of endorphins. That leaves you relaxed and feeling less stressed during and after the treatment.

5. Acupuncture helps improve blood flow.

Acupuncture stimulates the sympathetic nervous system to dilate blood vessels, increasing blood flow to target areas like reproductive organs.

6. Acupuncture helps improve sperm quality and quantity.

Some studies suggest acupuncture can improve the mobility and morphology of sperm. It may also enhance concentration (quantity).

Acupuncture therapy may also balance testosterone levels to impact sperm production and sexual function. It may also help to decrease stress levels. Both these factors can affect fertility in men.

Why Choose Acupuncture Treatment to Aid Fertility Measures

Acupuncture is a safe way to help enhance other fertility measures, including IVF and intrauterine insemination (IUI) . Research indicates that combining it with other fertility methods may double the chances of success.

Although the mechanism has not yet been identified by western science, it appears that the same things that makes acupuncture effective overall may enhance the efficacy ART (assisted reproductive treatment) such as:

Improves blood flow
Helps balance hormone levels
Reduces anxiety and stress

The increased blood flow can thicken the uterine lining, making it a more compatible environment for pregnancy and thereby increase the chances of implantation , whether the fertilization is done naturally or in a tube.

Acupuncture can also help offset the side effects of medications taken during a medicated cycle such as headaches, weight gain, fatigue, mood swings, etc.

Ultimately, the question is, why wouldn’t you try it? There are very few risks with this complementary medicine treatment option .

You can combine acupuncture with other services offered at Pulling Down the Moon such as yoga , massage (including Fertility Enhancing Massage (FEM) , and nutrition . We offer combo pricing for our multiple services.

Find out more about Pulling Down the Moon’s holistic services and fertility treatment options by visiting our website, then book your appointment online . Check to find out if your insurance plan offers benefits for acupuncture here .

Acupuncture for Fertility FAQs:

Meet Christine Davis

View Profile: Director of Acupuncture at Pulling Down the Moon

Acupuncture for Men's Health and Fertility

Fri, 01 Sep 2023 15:54:58 GMT

Written By:

Christine Davis

PDtM Acupuncture Director & Acupuncturist

It's no secret: stress is bad for our health.

It's no secret: stress is bad for our health. And when it comes to male infertility, stress can play a huge role. “Men who feel stressed are more likely to have lower concentrations of sperm in their ejaculate, and the sperm they have are more likely to be misshapen or have impaired motility,” says Pam Factor-Litvak, PhD , associate professor of epidemiology at the Mailman School of Public Health. Stress for men can come from many places in our current world: work/life balance, relationship issues, finances, stigmas around sexual “performance,” body image, mental and physical health, to name a few. Luckily, there’s help.

Acupuncture can be a useful, non-pharmaceutical tool in managing and reducing the detrimental effects that stress has on the body, particularly when it comes to reproductive health. Researchers have found that, “ Acupuncture treatments increase the synthesis and release of endomorphin, beta endorphin, enkephalin, serotonin and oxytocin from the central nervous system, which strengthens the individual’s resistance period to cope with stress…and is also used in the treatment of diseases caused by stress.”

In addition, acupuncture helps shift the nervous system from a ‘fight or flight’ sympathetic response to a more parasympathetic-dominant response of ‘rest and digest’ Our brains and nervous systems evolved to keep us safe from existential threats—activating or restoring as necessary based on circumstances. For example, if our ancient nervous system was activated by running away from a bear (fight or flight), it would have little desire (or time) for sex or pleasure (rest and digest). Unfortunately, our current society throws many perceived existential threats at us all the time, often with few coping mechanisms to ease the stressors. It’s no wonder stress and infertility issues are rising rapidly.

There is also unnecessary stigma and shame around men asking for and receiving help. Men make up half of the pregnancy equation, and often are the ones who don’t get the help they need to support them and their partners in the reproductive journey. Acupuncture helps balance the body’s hormones, regulate the nervous system, improve circulation, and promote the rest and digest response. All of this significantly helps to reduce what's been called the “silent killer”: stress. Acupuncture has also been shown to be a natural, cost-effective way to improve circulation to the genitals for men dealing with problems with erectile dysfunction (ED), one of the most common effects of stress on men.

In East Asian Medicine, the reproductive organs are considered our deepest well of reserves and potential. And they can be affected very easily by repeated and ongoing stressors of daily life, especially among men. To reiterate: “Life stress measured both subjectively and objectively was associated with sperm concentration, motility, and morphology. Higher perceived stress was associated with decreased sperm concentration and a decreased percentage of morphologically normal sperm.”

In our society, many men have trouble asking for help or don’t think they need (or deserve) it. This stigma creates an unnecessary burden on top of whatever shame or guilt may be already present in men struggling with health issues, particularly surrounding problems with ED or sperm count or quality. Acupuncture is a safe, natural way to assist men in addressing their health concerns. If you are trying to conceive and feeling burdened by stress, anxiety, ED, or issues with sperm quality and function, acupuncture may be right for you.

Meet Christine Davis

View Profile: Licensed Acupuncturist for Pulling Down the Moon

Christine is a Licensed Acupuncturist and the Acupuncture Director at Pulling Down the Moon, a fertility-focused integrative complementary medicine center in Chicago and surrounding suburbs. Christine holds a Master of Science in Oriental Medicine and a Bachelor of Science in Nutrition from the Midwest College of Oriental Medicine. She has been a Board Certified practicing acupuncturist since 2004.

She has studied Chinese Tai Ji Quan at Wu Dang Mountain and Gong Fu at Shao Lin Temple in China. In addition, she studied Chinese herbology at the Beijing University of Traditional Medicine in 2003. She is a Certified Hatha Yoga Instructor in the Iyengar method and has been practicing for over 20 years.

Christine focuses on helping people achieve maximum, lasting wellness by giving them the tools to heal themselves. She believes that health can be improved by using traditional methods of moderation and balance. Christine has helped support many couples on their journey to conceive.

She believes it is important to address both the body as well as the mind and the spirit, especially while trying to conceive. When Christine is not treating patients, she enjoys spending time with her husband and two sweet daughters, listening to all kinds of music, strolling through the Chicago Botanic Garden and reading.

Can Fertility Yoga Help You Conceive?

Fri, 11 Aug 2023 17:58:31 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

Reviewed for Accuracy By:

Cassie Harrison

Certified Yoga Instructor, Certified Prenatal Yoga Instructor

Yoga is an ancient practice shown to reduce stress and improve flexibility. For women who are struggling to conceive, stress is a common part of the process. At Pulling Down the Moon, we maintain a wide range of fertility treatments that can support a woman’s goal of pregnancy, and fertility yoga is one of them.

Is There Any Research Showing Yoga Can Help Fertility?

In one of the largest controlled yoga studies to date, Fertility Centers of Illinois and Pulling Down the Moon, collaborated in a study examining the impact of yoga practice on anxiety in fertility patients.

Using the State-Trait Anxiety Inventory (STAI), a well-established self-report measure of anxiety, study results found that after the Pulling Down the Moon six-week yoga program, state (situational) anxiety scores were reduced by 20 percent in the yoga group vs. two percent in the control group; and trait (longstanding) anxiety scores were reduced by 12 percent in the yoga group vs. three percent in the control group.

The study was presented at the American Society for Reproductive Medicine’s annual meeting in October 2015. Completing the Yoga for Fertility program was not only effective at lowering stress; it produced drastic results in a short period of time. We hypothesize this was potentially related to the following three factors: Community Support and Reducing Isolation, Relaxation Activation via Vagus Nerve Stimulation, and Utilizing Key Relaxation Strategies of Breathing and Meditation.

How Can Doing Yoga Help Your Fertility?

Yoga for infertility focuses on reducing stress and feelings of isolation, increasing community support, and improving overall health. Both stress and weight have been linked to problems with ovulation, which, in turn, lead to problems with fertility. Thus, yoga can help. When you manage stress in a healthy way and tackle your weight control with exercise, you may find that your fertility improves.

Benefits of Yoga When You’re Trying to Conceive

Women who are trying to conceive will find several benefits from yoga exercises . Keep in mind that yoga can’t replace medical treatments for fertility or acupuncture treatment, but it works well in conjunction with these. Some benefits you’ll notice include:

1. Reduce Stress & Anxiety

In yoga class , you will learn breathwork and relaxation techniques. Since the stress and anxiety associated with trying to conceive without success is often close to that of serious medical conditions like cancer, this is an important benefit.

2. Muscle Relaxation

The poses in yoga open the muscles around the hips and pelvis. These are necessary for a healthy pregnancy.

3. Hormone Balance

Hormones and stress are closely tied. When you release stress, your hormone levels balance. Regular yoga practice can be part of this picture.

4. Improve Blood Flow

Yoga improves circulation. This means that it increases blood flow to all of your body’s organs, including those associated with reproduction. Not only that, but the University of Washington indicates yoga increases hemoglobin levels in red blood cells.

5. Stimulate Reproductive System

Increased blood flow can stimulate the uterus and ovaries. These are the most important parts of the female reproductive system, and supporting their health is critical to conception.

6. Increases Assisted Reproductive Technology Success Rate

Women who are undergoing assisted reproductive processes, such as IVF, have a higher rate of success when they participate in low-impact yoga classes.

Benefits of Fertility Yoga for Men

Fertility is a two-way street. Not only do women need to be healthy in order to conceive, but so do men. Low sperm counts contribute to as many as 20% of couples experiencing fertility concerns, and yoga for fertility can help men, too. Here’s how:

1. Support Production of Sperm in Men

The conscious breathing techniques in yoga and the postures that increase blood circulation throughout the body can all improve sperm counts in men. A higher sperm count increases the likelihood of the couple conceiving.

2. Stress Relief

Stress hurts libido and sperm count, and both of these problems contribute to fertility issues. Yoga reduces stress through mental relaxation and meditation practices. This, in turn, positively affects male fertility.

3. Mood Booster

Yoga improves the mood. A better mood can improve libido. When men have improved libido, the couple is more likely to get pregnant.

4. Improved Blood Flow

Men also need blood flow to the reproductive organs to be fertile. Improved blood flow through yoga exercises is a benefit for men as well as women.

5. Partner Support

It takes two to tango. One-third of the time infertility is a female issue, one-third of the time it is a male issue, and one third of the time it is either both partners or unexplained. Doing all you can to improve your own fertility, can feel very supportive for female partners, particularly since they are the ones most likely to get pricked and prodded at the doctor’s office.

5 Fertility Yoga Poses to Try

At Pulling Down the Moon, we offer fertility yoga classes designed to address the specific concerns couples with infertility face. This is part of our holistic fertility approach that focuses on the whole body and mind. Some specific yoga poses we recommend include:

1. Warrior II Pose

To achieve this pose, stand in the mountain pose and then take a big step back with the left leg. Press all four corners of the feet down, then raise the arms so they are parallel to the floor. Bend the right knee, keeping it over the ankle, and roll the thigh downward toward the floor. Draw in the abdominal muscles to engage the core, and stay in the pose for five breaths. Standing poses help to stretch and strengthen the lower body and spine.

2. Goddess Pose

In the goddess pose, squat so that your thighs are parallel to the floor with the feet pointing outward. Raise your arms so your elbows are at a 90-degree angle, palms facing outward. Hold for five breaths. Squatting poses help send energy and blood flow down toward the groin and reproductive organs.

3. Cobra Pose

For this pose, lay on your tummy on the mat. Put your hands flat on the floor, then push our torso up, reaching your chin to the sky, while your legs stay pressed to the mat from the hips down. Backbends can be mood elevators and heart openers.

4. Legs Up the Wall Pose

This inversion pose is highly effective at improving blood flow to the reproductive organs, enhancing circulation and can causing positive changes in mental perspective. Lay on the floor and lift your legs so they are up against a wall. Push your hips until they are also touching the wall so your legs make a 90-degree angle. Extend your arms to the side.

5. Butterfly Pose

This is a simple but effective pose. Sit with your legs pointed inward, feet touching in front of you, and knees to the side. Grab your feet, then lean forward toward them. This stretches the hips allowing for greater blood flow in the pelvic organs, which is helpful for conception and pregnancy. It also improves nerve transmission to the nerve plexuses of the lower sacrum. From a yoga anatomy perspective, the hips are where we store a lot of emotion and disappointment.

Safety While Doing Fertility Yoga

If you’re new to yoga, make sure you start slow and don’t push too hard into poses. This could lead to injury. Intensity also won’t help your stress levels, which you need to control while trying to conceive. Also, in the luteal phase, which is the time between ovulation and confirmation of pregnancy or the time after embryo transfer, avoid yoga poses that put pressure on the lower abdomen.

Where to Start Doing Yoga for Fertility

If you are looking for fertility yoga classes , Pulling Down the Moon has them. By participating in our classes, you not only receive fertility-specific yoga instruction, but you also have access to all of our fertility treatment options, including fertility nutrition counseling , fertility enhancing massage (FEM), fertility life coaching , and acupuncture for fertility . Once you successfully conceive, we offer prenatal yoga classes and postpartum treatments to help you throughout your pregnancy and birth journey. This is why our holistic approach to fertility, conception, and pregnancy makes sense. If you are ready to get started and get to know our team, our six-week yoga for fertility class could be a good starting point. Book your appointment today!

Meet Cassie Harrison

View Profile: Yoga Director at Pulling Down the Moon

Build the Blood

Thu, 20 Jul 2023 20:25:08 GMT

Fertility Facts: Tips for Trying to Conceive

by Meredith Nathan, LMT, Pulling Down the Moon Massage Director, creator of the Fertility Enhancing Massage Protocol

Earlier this month we discussed how vital proper pelvic circulation is to reproductive health. So vital in fact that Traditional Chinese Medicine identified multiple infertility-related diagnoses regarding improper blood quantities and movement thousands of years ago (and they still remain true today). The circulation can become compromised in our body due to lack of movement, the wrong types of movement, diet, lack of helpful self-care, and stress.

Let’s look more closely at this concept of stress depleting blood flow. When we tense our muscles, slump our shoulders, shorten our breath, or clench our abdomen, pressure is exerted on the belly, restricting its movement. More intense levels of stress signals the body to redirect the blood from the abdomen to the legs, an ancient response that aids us in running from danger. Poor circulation can create adhesions and rigidity in our tissue and organs, which in turn blocks blood flow, which creates larger stagnation, leaving us more prone to injuries and scar tissue, which restrict blood flow, and around and around we go.

So how do we encourage healthy blood flow throughout our body, and especially in the pelvic organs? A nutrient dense diet rich in protein, iron, amino acids, fruits, and vegetables; applying heat on the muscles and abdomen, using an abdominal wrap , stretching, femoral massage; and gentle exercise are some of our best blood building buddies. Incorporating Fertility Enhancing Massage can go a long way towards improving reproductive blood flow, energy, qi, and healing! Try an Introduction to Fertility Massage today !

A word to the wise regarding picking your exercise program: when it comes to your fertility goals, not all workouts are created equal. A no-pain-no-gain mentality can be devastating to a potential pregnancy: the stress hormones high-intensity exercise creates can throw your hormones out of whack, not to mention most forms of cardio will send blood into your limbs, effectively ‘stealing’ it from your abdomen. Focusing on gentle forms of exercise for your fertility, like walking, swimming, and Yoga for Fertility can help relieve stress, get the blood moving, and can actually benefit your fertility blood flow as you go! Join the specialized, research based Yoga for Fertility Series Online or in Chicago today !

Your Blood and Your Fertility

Thu, 20 Jul 2023 20:02:01 GMT

Fertility Foundations: Building Blocks for Your Fertility IQ

by Meredith Nathan, LMT, Pulling Down the Moon Massage Director, creator of the Fertility Enhancing Massage Protocol

Where your blood flows, healing goes. Proper circulation is your fertility friend and might even be your BFF! It’s the number one agent of regeneration in our body, and especially in the reproductive organs. Let’s look closer at how this vital element plays a vital role in our quest for conception.

Good blood flow to the ovaries encourages healthy follicle and egg development. Proper uterine blood flow helps support a thick, trilaminar endometrium (uterine lining) at the time of implantation. A good menstrual flow is part of our body’s self-clearing mechanism and is also monthly bio-feedback about the health of our uterus (is the blood dark and clotty, bright with good flow, subject to days of spotting, etc.?). And the presence of fibroids and ovarian cysts can ‘steal’ blood from your reproductive organs, making their normal functioning more complicated and strained.

Here are some issues that women face with regards to their blood and their fertility:

Blood deficiency – often the result of poor digestion or an inadequate diet, in blood deficiency the blood isn’t providing enough nourishment to support the ovaries and uterus.
Blood stasis - when a lack of proper circulation creates thin lining, short or absent periods, painful clots, ovarian cysts, tumors and/or fibroids that then lead to a physical blockage; blood stasis is often caused by physical trauma to the uterus or ‘cold uterus’.
Cold uterus - if the endometrium doesn’t respond to the warming hormone progesterone, the result is like a seed trying to grow in chilly weather, where neither the seed (embryo) or the soil (uterine lining) can flourish. Women with cold uterus often have cold hands/feet, dark and clotty menstrual blood, low libido, cramps and low back pain (helped by heat), and slow rising and/or early declining Basil Body Temperatures.
Liver qi stagnation – Qi is your body’s vital energy in TCM, and correlates to blood flow. Chronic emotional stress and irritability can cause qi/circulation to become blocked, interrupting the flow of energy through the system. Irregular periods, a lack of ovulation, and a restriction of energy to the developing eggs or embryo can result from liver qi stagnation.

So as you can see, blood is a big deal when it comes to making a baby! Try a Fertility Enhancing Massage , an Initial Acupuncture Consultation with First Treatment , or join Yoga for Fertility today to support healthy blood flow to enhance your fertility!

To Grill or Not to Grill?

Fri, 23 Jun 2023 18:32:29 GMT

It’s finally 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 to 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, 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! In another study , sugary, processed, and grilled foods had a negative impact on women's fertility as well.

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 summer! Try to keep those alfresco dinners healthy and fertility-friendly!

Dietary habits and semen parameters: a systematic narrative review

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

What About Male Infertility?

Tue, 13 Jun 2023 14:06:04 GMT

In honor of Men's Health Month, we want to highlight Men's Fertility at Pulling Down the Moon.

Did you know that sperm counts have declined by 50% in the past 40 years?

by Christine Davis, Acupuncture Director

Did you also know that when there are known fertility issues, there is a 50/50 split between men's issues and women's issues ?

Infertility medicine has largely focused on female concerns for a variety of reasons: she's the one who gets pregnant, she's the one with the complicated cycle of factors, but also our culture attacks men who show any signs of weakness. We even have language connecting fertility to manliness; "he doesn't have the balls to...."

The good news is that on the whole, many concerns relating to male fertility can be resolved fairly easily with a few healthy practices:

1. Get an annual physical with your general practitioner MD. Talk about what medications and supplements you are taking. Let them know that you are actively trying to conceive.

2. Look at your diet, exercise level, sleep, and stress level. If these things are not optimal, you could be affecting not just your fertility, but your overall health.

3. Quit smoking. Eliminate or reduce alcohol use & recreational drugs. All of these things have been shown to have an impact on sperm health.

4. If it has been 6 months to 1 year of actively trying to conceive (hetero couples, obvs!), consider making an appointment with a reproductive endocrinologist. Most practices can do a simple test to check the basic markers for sperm health and it's usually covered by insurance.

5. Get acupuncture!

There have been numerous studies throughout the world showing that acupuncture can help with sperm production, shape (morphology), movement (motility), and quantity . New sperm develop over the course of about 60-70 days, so there is always an ongoing opportunity to affect their quality by making healthy choices like including acupuncture to your routine.

Acupuncture visits at PDTM usually only take around 45 min (after your first visit, which is a little longer to cover your health history) and are super relaxing. There are no points in uncomfortable areas - it's really important that you feel comfortable during your session! We can even include points to help with allergies, stress/anxiety, pain, digestive stuff, or whatever might be bothering you.

It takes two to tango, so get in the game, guys!!

Fertility Massage for Men?

Tue, 06 Jun 2023 18:52:54 GMT

Written By:

Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Reviewed for Accuracy By:

Director of Massage

When we discuss fertility massage, it’s often assumed this practice is designed only for women. It’s true that the benefits for women are vast, but men shouldn’t feel left out ! The male reproductive system completely mirrors the female reproductive system (in function if not in location). The Fallopian tubes are comparable to the vas deferens, as both are systems of transportation in the body. The ovaries are comparable to the testes, both producing the carrier’s ‘seed’. The uterus and the penis both allow the safe passage of that ‘seed’. And though the hormones dominating men and women are different, both can be negatively impacted by stress.

Abdominal and sacral massage can positively impact circulation, lymphatic flow, and digestive congestion in both men and women. Keeping in mind that restricted blood flow can impact nerve function (including the nerves of the reproductive organs), lymph movement helps the body’s systems of detoxification (and toxicity can impact sperm quality) and digestive stagnation can actually affect hormonal balance, the connection between massage and fertility for men becomes clear. And since the sperm live for 60-70 days, receiving fertility massage while making positive lifestyle choices for several months is ideal!

Lastly, who can argue with the benefits of an stress-reducing massage during a highly stressful time? Lowering cortisol levels , the stress hormone, can boost libido, increase energy, provide more restful sleep, and help promote hormone balance (as highlighted in this men's health feature ). And perhaps most importantly, it can increase your sense of well-being during an often tense and emotional time. Our culture doesn’t often celebrate or create space for men’s emotions, or their need for self-care…but during a fertility journey, both are vital to creating the endurance that will go the distance.

Try a massage today with any of our practitioners in Chicago or Highland Park ! Even better - book back to back acupuncture and massage services with your partner to make it easier to get started!

Meet Meredith Nathan

View Profile: Director of Massage

Meredith Nathan, L.M.T., a distinguished graduate of Northwestern University and the Chicago School of Massage Therapy, holds certifications in various therapeutic techniques. In 2008, she created the Fertility Enhancing Massage (FEM) Protocol™, becoming an approved provider of Continuing Education in Fertility Massage in 2017. Meredith is committed to empowering individuals and families to achieve radiant health through a blend of holistic modalities grounded in modern science, reflecting her dedication to setting new standards of excellence in holistic fertility.

How Red Light Therapy Can Help You on Your Fertility Journey

Thu, 01 Jun 2023 21:03:33 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

Try Pulling Down the Moon's new Red Light Therapy to support your fertility journey!

What is Red Light Therapy?

Did you know that Pulling Down the Moon now offers Red Light Therapy treatments? You’ve probably heard about Red Light Therapy all over the place - for skin health, anti-aging, etc. But what is Red Light Therapy and what does it actually do?

Red Light Therapy has been known by many names - low level light therapy (LLLT), photobiomodulation, and others. It involves the use of low-temperature lights applied to an area of the body to help restore healthy function. Studies have shown that light-based energy can stimulate cells for higher function, healing, and tissue repair. The spectrum of light (photons) that is most effective for relieving pain and stimulating ATP in cells to help with maturation, repair, and function is red in color, hence why it’s called “Red” Light Therapy.

Contrary to popular belief, it is NOT the same as laser treatments. Laser treatment uses tools to perform controlled micro-damage to the body to help invoke tissue healing. Conversely, Red Light Therapy is completely non-invasive and does not cause a wound or tissue damage of any kind. Similar to photosynthesis in plants, human tissue can absorb light energy to be used for maintenance and repair much as plants use energy from the sun for survival and growth. Red Light Therapy is non-invasive and carries little to no risk of side effects.

Red Light Therapy utilizes LEDs (light emitting diodes, tiny computer chips encased in glass), which emit light-based energy that is absorbed by the body for therapeutic purposes such as skin rejuvenation, reduced inflammation, increased circulation & lymphatic activity, reduced pain & stiffness, faster recovery, and cell repair. Different wavelengths of light (colors) can have different effects at different depths of penetration. LEDs are non-invasive, soothing, & relaxing. It does not use UV.

How can Red Light Therapy / LLLT help support fertility?

Research studies utilizing Red Light Therapy from Denmark* & Japan** show a statistically significant increase (66% and 21% respectively) in the ability to conceive for women who struggled with infertility. For women, we recommend (6) 30-minute treatments over the course of 2 weeks beginning with day 1 of your menstrual cycle. This can be used with both natural and ART cycles and can be repeated for future cycles, if necessary.

Red Light Therapy has been shown to help with improving circulation, reducing inflammation, and repair of aging cells, and softening scar tissue. This could potentially help with PCOS, endometriosis, and aging.

Pulling Down the Moon uses the Lightstim® belt over the abdomen, which provides a comforting, warm (not hot) sensation during your session. It can be used as a stand-alone treatment or in conjunction with your acupuncture visit. It can also be used before/after Mercier Therapy and Therapeutic Massage.

Meet Tamara Quinn

Fertility Break? Fertility Boost!

Thu, 25 May 2023 17:30:15 GMT

Take care of yourself and your fertility this summer

by Meredith Nathan LMT, Pulling Down the Moon Massage Director and Creator of the FEM Protocol

Many experience needing a break from their fertility journey, and choose to take one after consulting with their doctor. Summer travel, the holidays, too many personal life transitions, or even just needing a mental health break are all valid reasons some choose to postpone their next fertility cycle for a month or two. But a break from A.R.T. doesn’t need to mean a break from your body, or a break from your overall health.

I was shocked when I first learned that the lifespan of an egg is actually around 90 days, and the lifespan of sperm is 60-70. Previously I had assumed whatever you did prior to the month of conception really didn’t affect an embryo’s viability all that much…likewise the common notion that age is the only factor affecting egg quality is incomplete. Though age is a factor, the environment of the egg plays a profound role in its health and development.

What is the Boost?

Our Introduction to FEM massage, or ‘Fertility Boost’, is a gentle, 50 minute session that combines benefits from all 5 Fertility Enhancing Massage sessions into one. This session is a perfect place to start your journey into fertility massage, either as a precursor to the FEM Protocol OR as a standalone service, and is appropriate to receive at any time before ovulation/IUI/transfer. Benefits include stimulating the body’s detoxification response, encouraging hormonal balance, promoting egg quality, supporting the uterine lining, and encouraging relaxation.

Who should receive it?

Anyone who is new to fertility massage and is trying to increase their reproductive health can benefit from the Boost. Additionally, clients with a tendency to hyperstimulate or who prefer a softer, Swedish style of massage may find the Boost is the perfect session for them!

Should you get a Boost or the FEM?

Many of our clients begin with a Boost session, and from there the Fertility Massage Practitioner creates a treatment plan that often incorporates the FEM. However, clients with a tendency to hyperstimulate or who prefer a softer, Swedish style of massage may choose to stay exclusively with the Boost.

Try a Fertility Boost today in Chicago or Highland Park !

Rise to Fertility: Empowering Women on the Journey to Motherhood

Mon, 08 May 2023 23:21:21 GMT

This is your road to Hope...

Pulling Down the Moon is proud to announce our new Group Coaching Series. Group Coaching offers incredible benefits in finding clarity, confidence, and community. Our intention is to create a virtual sanctuary, where women who are looking to create, or expand their family, can find support. Our patients look to us to support their fertility beyond the most advanced medical and technical tools available today. We believe that a woman is most effective, and fertile, when she is in alignment, finding wellbeing in her body, mind, and spirit.

Throughout history and across cultures, women have found healing, connection, and purpose in sacred circles. Sacred circles are gatherings of women that offer opportunities to share their experiences, offer support, and connect with one another on a deeper level. Our virtual circles are nurturing, offering both mindfulness and opportunities to develop personalized action plans. The goal is to become our most feminine self-confident self.

There is evidence that group support, and practicing mindfulness, have a positive impact on patients' success. For instance, a study at East Carolina University by Dr Alice Domar, found that women struggling with fertility had a higher level of distress than women who did not. The study found that women who participated in a group program experienced significant psychology improvement. The positive impact on patients’ psychological well-being, includes reduction of anxiety, depression, and stress levels ( https://psychology.ecu.edu/wp-content/pv-uploads/sites/216/2019/03/Domar-et-al-2000.pdf ). Group interventions also help to improve patients’ coping skills and increase social support.

Enhancing one’s fertility and pursuing the dream of parenthood does not need to leave you in despair. Our Life Coach , Hope L. Firsel , is facilitating these virtual groups. Hope is not only a renowned life coach, but also a thriver, after overcoming both infertility and cancer. During her group coaching session, participants often experience enhanced mindfulness, motivation and create their own mindset, with action steps, for determining how they will manifest their own journey.

We have created these groups to provide a built-in support system. We have seen the power of sisterhood. It is in this safe space that we can offer our best advice, share our know-how, and offer our deepest encouragement to one another. Our group will meet once a week for four weeks.

Navigating healthcare, personal life, career stressors, all while striving to enhance one’s fertility, can be overwhelming. We find our patients, who utilize our various holistic services, are better able to navigate the healthcare system, their own health and wellbeing, and how to advocate for themselves.

This is an opportunity to hear different perspectives and insights related to fertility. To find a sense of belonging, connection, support, purpose, and accountability. We can all learn from one another and gain innovative ideas and strategies for moving through our own journey.

*Bonus : Surprise guests will join to provide education on holistic tools to support enhanced fertility.

Location: Zoom

Dates: Mondays (May 22, May 29, June 5, June 12th)

Time: 7-8:30 p.m.

Cost: $120

Book your 1:1 Start Here Consultation or join the Group Life Coaching today!

Mental Health Matters: May Mental Health Awareness Feature

Wed, 03 May 2023 15:52:30 GMT

Q&A with Kendra Vargas LCPC, PMH-C and Pulling Down the Moon Acupuncture Director Christine Davis

Kendra Vargas is an LCPC and PMH-C in the Chicagoland area. She offers private counseling services and group therapy for people struggling with infertility, pregnancy, prenatal, and postpartum (and many other things!). Christine Davis, our Acupuncture Director, talked with her about how mental health plays a role in the fertility and pregnancy journey.

Hi Kendra! Please tell me a little about yourself and your practice. What do the letters after your name stand for? Why did you decide to go into the mental health field?

Thanks so much, Christine! I’ve been in the field of mental health for about 10 years now. I’ve worked in community mental health and private practice settings, and recently started my Telehealth practice, Authentically You Psychotherapy. I’m a Certified Perinatal Mental Health Specialist through Postpartum Support International (that’s what the PMH-C stands for), and a Licensed Clinical Professional Counselor (those are the other letters after my signature, LCPC). I work with people who have infertility issues, perinatal mood and anxiety disorders, and anything from pregnancy, prenatal, to postpartum and beyond. My clients range from teens to adults with depression, anxiety, ADHD, stress management, as well as issues related to self-esteem, gender identity, and racial identity.

I went into this field due to my own experiences with mental health in my family system. I also worked with kids and families in a variety of settings prior to being a therapist, which led me to obtaining my degree in Counseling Psychology. When it comes to infertility, I know what that experience is firsthand, as my husband and I struggled to conceive for many years. Thankfully with the help of IVF, we now have a beautiful 7-year-old daughter who was well worth the wait!

Do you see many clients who are struggling with fertility issues? Pregnancy loss? Prenatal / Postpartum concerns? How common is it to need this kind of support?

A large portion of my caseload is exactly what you just mentioned. Recent research has now shown that 1 in 6 struggle with infertility, which used to be 1 in 8. Over 30% struggle with postpartum depression and anxiety, and these numbers and percentages increase when we look at different racial ethnic groups. There are so many physical and emotional changes that happen when trying to conceive, as well as the postpartum period and beyond. Oftentimes, therapy can really help people have a space to process it all and learn how to manage whatever it is that they’re experiencing. Thankfully as we continue to have more conversations and break stigmas, more people are reaching out for additional support.

How can your work help clients with these concerns? What types of sessions do you offer?

Therapy can be helpful to people for a variety of reasons. Some people feel that having their own space to talk about their issues is plenty, while others use the space to learn coping skills to manage their symptoms and experiences, or to even learn ways to advocate for themselves while trying to conceive or when they’re pregnant. I find that when people are educated on perinatal mood and anxiety disorders, or even knowing what to expect and what’s normal, they have a better understanding of what they are going through, and then the road ahead appears to be a little clearer. People can start to feel empowered to make decisions or move through their experiences in a different way.

I offer individual sessions, and also run a biweekly Fertility Skills & Support Group for women utilizing IUI or IVF. The group has been running for almost four years, and it’s a great space for people to put things into perspective, feel less isolated, and lean on one another for support. The women share their experiences, help each other get through tough periods in their treatment, celebrate the wins, empower one another, and so much more. I often hear the group members say they walk away feeling supported, informed, and understood.

I really don't like it when people say, "Just relax and you'll get pregnant!" Ugh. However, we know that stress can play a role in infertility. As an acupuncturist, I see a powerful connection between the psychological state and physical health. Can you talk a little about that?

Absolutely! There are so many statements like that where I cringe inside, lol! People mean well, but I think there’s an overall consensus that shows statements like that are unhelpful. A lot of the work I do is helping my clients put boundaries in place, learn ways to communicate them effectively, or even how to be prepared with a response when hearing unhelpful statements like the one you mentioned, because there’s definitely a lot more like that!

There are different studies out there on the topic of stress and infertility, and what we know is that it’s not likely for stress alone to cause infertility, however, we know stress impacts us in a variety of ways, so it’s still recommended to learn ways to manage stress. Stress impacts our physical and mental health, and when left unmanaged, it can increase symptoms of anxiety and depression, as well as physical illnesses like hypertension and diabetes. If someone is having sleep problems or ongoing headaches because of their unmanaged stress, that is going to have a negative impact on how they navigate their fertility journey, so when working with clients, it is very important for them to understand the mind-body connection and how to take care of themselves as a whole.

Kendra A. Vargas (she/her), LCPC, PMH-C, is a culturally responsive and inclusive psychotherapist, clinical supervisor, consultant, and infertility trainer. She is a Licensed Clinical Professional Counselor (LCPC) and holds a Perinatal Certification through Postpartum Support International (PMH-C). Kendra obtained her Bachelor's Degree from Columbia College of Chicago and a Master's Degree in Counseling Psychology from The Chicago School of Professional Psychology. Her work in the field covers a variety of settings, including community mental health, hospital outpatient clinics, and private practice.

Kendra is the owner/founder of Authentically You Psychotherapy , a solo practice where she provides individual therapy and group therapy services, and specializes in perinatal mental health. She runs an ongoing Fertility Skills and Support Group for women utilizing Assisted Reproductive Technologies such as IUI and IVF, which is an area she has a deep, personal connection and compassion for. Kendra also has extensive experience in working with depression, anxiety, ADHD, gender identity, racial identity, transitioning to parenting, parent support, perinatal mood and anxiety disorders, and infertility issues.

Using TCM to Improve Your Fertility

Tue, 14 Mar 2023 19:17:33 GMT

Written By:

Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Traditional Chinese Medicine (TCM) is an ancient practice used to improve fertility for centuries. One important aspect of TCM is diet and nutrition to support reproductive health.

Fundamental Principles of the TCM Diet for Fertility

Balance Yin and Yang In TCM , fertility is believed to depend on the balance of Yin and Yang energies in the body. Yin represents feminine energy, while Yang represents masculine energy. A balanced diet should include both Yin and Yang foods to promote fertility.
Yin foods include cooling, moistening, and nourishing foods such as vegetables, fruits, and beans.
Yang foods include warming, strengthening, and energizing foods such as meat, fish, and grains.
Focus on Blood Building Foods . Blood plays a critical role in female fertility, nourishing the ovaries and uterus. To build blood, TCM recommends consuming foods rich in iron, folic acid , and vitamin B12. These include leafy greens, red meat, liver, eggs, and beans.
Avoid Dampness . Dampness is a TCM concept that refers to excess water retention in the body. Excessive dampness can cause infertility, impairing the circulation of Qi (vital energy) and blood. To avoid moisture, TCM recommends avoiding cold and raw foods, such as salads and raw vegetables, and focusing on cooked foods, like soups and stews.
Incorporate Herbs and Spices . TCM uses a variety of herbs and spices to promote fertility. These include ginger, cinnamon, and turmeric, which have anti-inflammatory properties and improve circulation. Try this turmeric latte recipe to get started!
Reduce Stress. Stress can harm fertility by disrupting the balance of hormones in the body. TCM recommends reducing stress through relaxation techniques like coloring , journaling, meditation, yoga , and acupuncture . Eating a balanced diet and regular exercise can also help reduce stress. However, many of the principles of the TCM diet, such as consuming a balanced diet, avoiding processed foods, and reducing stress, are widely accepted as beneficial for overall health and wellness.

Meet Beth Heller

View Profile: Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

DHA vs DHEA: Which Supplement is Best for Fertility?

Mon, 13 Mar 2023 15:46:05 GMT

Written By:

Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

DHEA and DHA are two supplements that are often confused by people trying to conceive. While their abbreviations may look similar they are in fact very different – one is a fatty acid while the other is a hormone and one should be taken during pregnancy while the other should be avoided during pregnancy.

DHA stands for Docosahexaenoic acid, which is an omega-3 fatty acid and found in conjunction with EPA (Eicosapentaenoic acid). DHA is beneficial for neurological health and is added to prenatal vitamins for the central nervous system and optical development of a fetus. While it’s not always included in prenatal supplements, it is highly recommended that both pregnant and breastfeeding women take a DHA supplement.

Consider this research:

A 2004 study published in Child Development found that babies whose mothers had high blood levels of DHA at delivery had advanced attention spans into their second year of life. During the first six months of life these infants were two months ahead of babies whose mothers had lower DHA levels.
A 2003 study published in the journal Pediatrics showed children whose mothers took a DHA supplement during pregnancy scored higher on intelligence tests at four years of age than children of mothers not taking DHA supplements.
In a 2011 review article, researchers concluded that decreased brain DHA represented an important potential risk factor for depression generally, and postpartum depression in particular as research has found low levels of DHA in mother’s milk and in the red blood cells of women with postpartum depression (Journal of Affective Disorders, 2002).
In a trial of women receiving DHA supplementation during the third trimester, the average length of gestation increased six days (Obstetrics & Gynecology, 2003).

DHA is beneficial not only for the health of a growing baby but also for the health of a mother, and thus it’s a critical supplement to take while pregnant and breastfeeding. But, while DHA is an important omega-3 fatty acid , EPA is left out of almost all prenatal supplements. EPA is the anti-inflammatory omega-3 fatty acid and is most beneficial when trying to conceive. Research has shown many studies that men and women with higher levels of blood omega-3 fatty acids have increased fertility rates compared to people with lower levels of blood omega-3 fatty acids.

So, now switching to DHEA, which stands for Dehydroepiandrosterone. Unlike DHA, which is a fatty acid, DHEA is a hormone, one of the most abundant circulating hormones in the human body. DHEA has recently garnered a lot of attention in the world of fertility for helping women with Decreased Ovarian Reserve (DOR) and Premature Ovarian Failure (POF) as it is a precursor to hormones such as testosterone and estrogens and may help increase follicular stimulation. It is also known to sharply decline with age. DHEA has been shown in some small studies to improve IVF outcomes in women that are poor responders to IVF. Some research also points to DHEA as possibly reducing aneuploidy chromosomal abnormalities) in embryos and thereby decreasing miscarriage rates.

A few things should be noted about utilizing DHEA when trying to conceive. First, it should not be taken in high doses for long term as it may cause undesirable fluctuations in hormone levels and may also cause liver damage. Also, before beginning DHEA it is advisable to get DHEA-S levels tested to make sure they are within range before supplementation. It is also highly encouraged to notify your Reproductive Endocrinologist before beginning a DHEA supplement. Unlike DHA, DHEA is not to be used if pregnant and should be discontinued as soon as a positive pregnancy test is achieved. DHEA should also not be used if you have PCOS, as this hormone may make this condition worsen.

DHA and DHEA are very different supplements – while both have important roles in trying to conceive it’s vital to know the difference between the two. If you have additional questions, please ask your reproductive endocrinologist or one of our nutritionists at Pulling Down the Moon.

Meet the Author: Beth Heller

View Profile: Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Chinese Medicine for Promoting Fertility

Mon, 20 Feb 2023 15:45:32 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

Supporting egg health is important for every woman who is preparing for conception, naturally or with ART (Assisted Reproductive Technology). There are many things you can do to help support and protect your egg health, but not many people know the potential benefits of Chinese medicine for fertility. Chinese medicine offers a holistic and time-honored approach that complements conventional treatments. By embracing the potential benefits of Chinese medicine in their fertility journey, women can take a proactive and balanced approach to nurturing their egg health, fostering greater hope and confidence on their path to conception.

What is Chinese Medicine?

Chinese Medicine also known as Oriental Medicine (OM) is one of the oldest medicines in use today. The main goal is to restore and maintain balance in the body. This is why it is effective with fertility. Chinese Medicine aligns the body to give it the power to create an environment that is inviting for an embryo to fertilize, implant, and develop.

Why is Chinese Medicine Effective for Fertility

Studies have shown that Chinese Medicine can help improve fertility and reproductive health in several ways. It can balance the endocrine system to regulate the hormones that stimulate ovulation in women with amenorrhea (no periods) and polycystic ovarian syndrome (PCOS). Oriental Medicine regulates blood flow to manage endometriosis pain and thicken uterine linings that are too thin for conception. Treatments regulate menstrual cycles for women whose cycles are too long or short and give relief to premenstrual symptoms. Mental and physical stress are known to negatively affect fertility. OM can reduce stress and its associated symptoms such as headaches, neck pain, insomnia, and so on.

Connection of Your Kidney and Poor Egg Quality

One of the most common issues for infertility is poor Egg Quality . In this case, other signs can be present such as poor circulation, cold hands and feet, low energy, and feeling cold. In Oriental medicine , this can be due to the Kidney energy deficiency. The Kidney is the root for the reproductive system, and works with the heart to produce ovulation and menstruation. It is the same concept like Hypothalamus-Pituitary-Ovarian axis to regulate the body’s natural hormonal production.

Women are born with a set number of follicles which contain immature eggs. We call “Kidney essence” the material basis for the formation of life. Women’s eggs do not have an “expiration date.” They respond to their surroundings just as the rest of our body system. However, they are less responsive with a hormonal fluctuation, not age. If you can create a better condition, like enough nutrients and blood flow to your reproductive system, the quality of the egg can change. The cycle of the egg’s journey toward ovulation is around 90 days, and during this time, many factors may impact the health of eggs: weakness of the reproductive system, environmental factors, and emotional stress, etc. Understanding what causes the body’s energy to be depleted or hormonal decline can help restore youthful energy, and essence.

Oriental Medicine Approaches to Fertility

Therefore, a different pattern of Acupuncture , Chinese Herbs, and Chinese Medicine approaches can help the maturation of your eggs, and increase blood flow to the ovary and uterus which can be a better environment. The egg’s maturation process is continuous, and only one dominant follicle ovulates each month, so you can start acupuncture at any time and it will be beneficial, however, there is advisory on specific timelines to start before TTC.

For increasing egg quality, eat a nutrient dense diet with supporting supplements such as antioxidants, multivitamin, CoQ-10 , Myo-inositol , L-Arginine , DHEA, DHA and EPA. These egg quality supplements with acupuncture and Chinese Herbs can increase blood circulation to the reproductive system. Additionally, acupuncture can reduce stress and increase sleep quality, benefiting the autonomic system to balance the hormone, and better the quality of eggs. Oriental Medicine offers a comprehensive array of approaches aimed at optimizing fertility, including:

Acupuncture

It is advisable to begin acupuncture with a licensed practitioner three months before attempting to get pregnant. We can use these three months to ensure your hormones are functioning properly and find when you’re ovulating so you can accurately time intercourse. In my practice, I see women once weekly until she gets a positive pregnancy test and continue once per week for the first trimester to reduce the risk of miscarriage. Acupuncture can support trying to conceive naturally, women going through IUI cycles , and during IVF cycles . And the amazing thing is you don’t have to wait for a certain time in your cycle to get started and it is great for men’s health as well!

Herbal Therapy

Herbal formulas are a specific combination of plant and mineral compounds. When combined the formula produces similar effects as acupuncture. This is something an OM practitioner would prescribe for you to do at home. It comes in the form of a pill or a tea. In doing this, the herbs will enhance the effects of the acupuncture so you respond quicker.

Warm Your Belly

The lower abdomen stores the energy battery or “fire” in OM. Some cases of infertility can be from “cold” in the uterus. Gently warming your abdomen during the time after your period until ovulation could help. In my office we use “moxibustion to accomplish this. It is made from Mugwort whose properties allow it to penetrate deeper and move blood more effectively in the lower abdomen as opposed to conventional heat methods such as a heating pad. You can also try Fertility Enhancing Massage as an add-on to your acupuncture treatment!

OM Diet

Certain foods help nourish the body during the different phases of your menstrual cycle.

Foods that nourish from menstruation until ovulation include fruits like raspberries, pineapples and grapes; vegetables like asparagus and beans; adequate proteins, especially fish; and organ meats such as kidneys, brains and hearts. Also, avoid spicy, pungent foods.

Foods that nourish after ovulation until the start of menstruation include warming foods like ginger, ginger tea, beans; grains, and vegetables like mustard greens, winter squash, cabbage and kale. Avoid cold foods and drinks like ice water or ice cream. Talk to your acupuncturist about this during your consultation. You may also benefit from further exploring nutritional and supplementation supports with a registered dietitian on the team as well.

Pulling Down the Moon’s Specialist in Acupuncture and Chinese Herbs

Stephanie Marynus supports patients at our Chicago office on Wednesdays and Saturdays from 7:30am-3:30pm and virtually via TeleTCM on Thursdays from 7:30am-12:15pm. She would love to support your journey! Learn more by calling our center at: 312-321-0004 Monday through Saturday!

Stephanie is a licensed Acupuncturist and board certified Chinese Herbalist. Driven by the energetics of natural healing, she graduated with a Master of Science in Acupuncture and Oriental Medicine from National University of Health Sciences. As a practitioner, her focus is with fertility, gynecological conditions, and psycho-emotional concerns. Stephanie takes into account the mind, body, and spirit to address her patient as a whole and refine their concern to the underlying cause. She creates personalized treatments that include a combination of acupuncture, herbal medicine, manual therapy, and lifestyle modifications. In addition to her primary job functions, Stephanie has been recognized by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM) for her extraordinary commitment to providing preventative, complementary, and alternative medical care. When not with her patients you can find Stephanie shooting imaginary Spiderman webs with her two nephews, cheering for the Cubs, or onto her next neighborhood exercise adventure.

Meet Tamara Quinn

Ask the Acupunturist: Stress and Fertility

Fri, 03 Feb 2023 18:06:43 GMT

SITTING THE MONTH

Fri, 20 Jan 2023 17:25:57 GMT

Ask the Acupuncturist: Christine Davis, LAc

Q: What is Sitting the Month? How is it helpful for the postpartum mom?

A: In China, the first 30 days after a baby is born is referred to as "Sitting the Month" (坐月子). It is a critical time for the new mother to rest and recuperate. Historically, the period after giving birth was seen as a golden opportunity to reset and heal any constitutional illness or deficiency by resting, eating healthy foods, and even going to extremes such as not bathing or not seeing anyone outside the family, which could supposedly make the woman healthier than she was before or during pregnancy!

These days, it isn't always easy to rest as much as we might need after having a baby. Maybe work is calling you back in. Maybe you don't have family close by who can help. Maybe you have a baby with exceptional needs. There is also the social and societal pressure to be a perfect mom, be slimmer than before you got pregnant, and always be happy! and enjoy every moment!!!

At PDtM, we think there can be a happy medium between the ancient practice of Sitting the Month and the pressure to be a perfect new mom. Here are a few things you can do to find your balance in the postpartum period:

1. Prep before birth. Make your home a cozy and easy place to be. Live the hygge life. Make comfortable spots where you can feed baby. Meal prep by making larger batches of frozen food. Gather menus from your favorite take out places.

2. Ask for help. This is the time to call in ALL the favors. Hire if you can.

3. Eat warm foods. Don't deny yourself a salad or fresh fruit, but DO concentrate on cooked and warm foods like oatmeal for breakfast, soups and baked casseroles for lunch and dinner. Focus on high value nutrient foods like veggies, meats, whole grains, and nuts/legumes.

4. Bathe sparingly. I know what you're thinking: "Who has time to shower with a newborn?" Naturally, you can be hygienic, but maybe you shower every 2-3 days instead of every day during this period.

5. Don't sit or sleep in front of an air conditioner/fan in the summer or a vent in the winter. You can have it on in the room, just not blowing directly on you for a long period. Blowing air or "Wind" according to Chinese Medicine is the cause of disease.

6. Be with your baby. Luxuriate in spending time with your new little one. You only get this time with this baby once! Say no to work when you can. Limit how much tidying you do around the house - it can definitely wait. It's harder when you have 1 or more other kids to attend to, but again, this is the time to recruit your partner/spouse, parents/grandparents, nieces/nephews, aunts/uncles, babysitters, etc. to spend time with the older kids while you get to know your newest family member.

Christine is the Acupuncture Director at Pulling Down the Moon and is available by appointment in the Highland Park office.

(Pic of Christine with her first baby by her husband, Bob)

How to Improve Egg Quality

beth@pullingdownthemoon.com (Beth Heller) — Fri, 28 Oct 2022 18:20:28 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

When Pulling Down the Moon first opened our doors nearly 20 years ago, the word on the street was that there was nothing a woman could do to improve the quality of her eggs. It's true that we're born with all the eggs we’ll ever have, unlike men who continually make sperm across their lifespan. And while age remains the primary determinant of egg quality, it's not the numerical age that determines the egg quality, it's the age of the environment in which the egg matures that matters. As we age, our body becomes more susceptible hormonal disruption, inflammation and poor circulation - all things that impact egg quality.

So for years we've pushed against the message that you can't improve egg quality because time and again we saw improvement in clients’ egg quality when they used our methods - including acupuncture, massage, yoga and nutritional changes/supplements. Flash forward to the present day and you will be hard pressed to find a Reproductive Endocrinologist who does not concur that egg quality can improve. In fact, many refer their patients to us for that very reason.

Strategies to Improve Egg Quality

So, here are our top 3 strategies for improving egg quality - and some ideas for ways to implement these strategies in your own life.

Increase blood flow to your pelvis. If you read our recent blog about the promising data around electroacupuncture and fertility , you know that we advocate strongly for fertility acupuncture to increase blood flow. There are other ways to increase pelvic blood flow including yoga poses that stretch and open the hips, abdominal wrapping , FEM massage and self-massage, and practices like breathing and meditation that help to stimulate our body’s relaxation response, which serves to indirectly move circulation away from the fight/flight skeletal muscles to the abdominal and reproductive organs.
Reduce oxidative stress. Eggs are big honking cells that use a LOT of energy to develop and mature. As such they are vulnerable (as are sperm which are smaller but reproduce very quickly) to oxidative stress. Oxidative stress is a byproduct of the cellular processes that use oxygen, resulting in compounds that can actually damage cells and tissues. While oxidative stress is a natural process that our bodies have many ways to cope with, our ability to manage oxidative stress declines with age. In addition, our environment is increasingly filled with chemicals that increase the oxidative load in our body. Ways to decrease oxidative stress include nutritional changes towards an anti-inflammatory diet and nutritional supplements like omega-3’s , antioxidant vitamins and CoQ-10 that have been proven to reduce oxidative stress. Yoga , and other strategies that reduce stress can help, as stress can also contribute to the oxidative stress that can harm eggs.
Make yourself more stress-resistant. So, if you’re now stressed about being stressed, please know this - while you cannot remove the stress and anxiety of the fertility journey, you can definitely change the way your body responds to stress. That’s one of the things that is so powerful about yoga . We call it a “stress rehearsal,” where we do some (slightly) uncomfortable poses and practice remaining calm and relaxed. That way, when stressors arise off the mat, we have tools to manage the stress response - which is great (remember what we said above about the body’s relaxation response and its power to increase blood flow and decrease oxidative stress).

So, there you have it, our top tips for improving egg quality. Please know we’re here for you if you have any questions or if you are interested in exploring our yoga , nutrition , massage and acupuncture programs for fertility. Click here to contact us or call 312-321-0004 to chat with us directly!

Meet Tamara Quinn

Abdominal Adhesions: National Massage Therapy Awareness Week

beth@pullingdownthemoon.com (Beth Heller) — Tue, 25 Oct 2022 13:19:46 GMT

Abdominal Adhesions Are More Common than You'd Think...and Massage Can Help!

It’s National Massage Therapy Awareness Week and we thought we’d take a moment to share that massage for fertility, women’s health, dysmenorrhea and other “female issues” is more than simply a spa day or pampering. What are abdominal adhesions? Abdominal adhesions are fibrous bands that span two or more abdominal organs and/or the inner abdominal wall. They can be a result of abdominal surgery (e.g. Cesarean delivery) as well as inflammatory processes (endometriosis, pelvic inflammatory disease, diverticulitis, etc.). Adhesions can be asymptomatic but can also be related to a range of symptoms including cramping, bowel movement irregularity including constipation/diarrhea due to the overgrowth of intestinal bacteria, and infertility.

How do you know if you have abdominal adhesions? Adhesions are not readily visible with common imaging methods and there is not a “lab test” to screen for them but if you’ve had a C-section or other abdominal surgery, have endometriosis or have a history of STDs it’s possible you have adhesions. Currently, treatment for abdominal adhesions includes laparoscopic surgery for extreme/acute cases where organ obstruction is present as well as pharmacological intervention (treating pain, using fiber/stool softeners).

Encouragingly, a 2019 review of clinical studies entitled Effect of soft tissue mobilization techniques on adhesion-related pain and function in the abdomen: A systematic review found “strong evidence for the benefits of STM on symptoms relating to acute post-surgical adhesions, preliminary moderate evidence for the benefits of STM on symptoms relating to chronic non-surgical related adhesions (fertility and SBO*) and moderate evidence for the benefits of STM on symptoms relating to chronic post-surgical adhesions.”

The bottom line: At Pulling Down the Moon we recommend fertility massage as part of any holistic treatment plan. Massage reduces perceived stress, lowers circulating stress hormones, increases blood and oxygen flow to the reproductive organs. Specific massage sessions, including Mercier Therapy™ and the Cleanse the Body, Enhance the Blood and Open the Breath sessions of the FEM Protocol™ include Soft Tissue Mobilization of the pelvic organs.

Stay tuned for more about How Massage Increases Blood Flow. Read more about Abdominal Adhesions here.

*Small Bowel Obstruction

Pregnancy Loss and Rambo?

beth@pullingdownthemoon.com (Beth Heller) — Fri, 14 Oct 2022 17:24:04 GMT

When the only way to the other side is through...

In honor of Pregnancy and Infant Loss Day, we thought we'd share this except from Beth and Tami's book the Infertility Cleanse. Beth shares how Rambo inspired her to move forward after a devastating loss.

F or those of you who do not know my story, I was one of those gals who unfortunately needed seven years and five pregnancies to get two children. One of my losses was particularly difficult - a stillbirth in the 38th week of a pregnancy. For this book Tami asked me to write about how I managed to make it through the subsequent pregnancy which resulted in the arrival of my first son, Jackson, one month before Pulling Down the Moon opened our first center in Chicago. She probably thought I might have some words of wisdom for dealing with the anxiety and, yes, I would call it post-traumatic stress that are part of a subsequent pregnancy after such a loss.

I don’t. You see, I didn’t become a buddha during my pregnancy with Jackson - I became Rambo. I strapped on my ammunition, my night-vision goggles and popped a few grenades in my pockets and set off into a jungle of terror. It came down to a simple cost-benefit analysis. I knew that I wanted a baby so badly that I would risk the devastating disappointment of another loss.

Just last week I spoke to a woman who had suffered two very late miscarriages in a row. She was still reeling from her most recent loss and was asking me that same heartbreaking question - how am I going to have the courage to do this again? So I shared with her my Rambo story.

“Are you sure you’re my yoga teacher?” she asked.

“Yes. I’m teaching you Rambo Fertility Yoga, “ I replied.

So here’s what I told her. Literally imagine that you are a fearless person - whether that’s Rambo (my image) or Joan of Arc or a Resistance fighter during World War II - and each morning put on all your trappings of fearlessness. Whether it’s Rambo’s Uzi or fishnet stockings with a pistol tucked into your garter, or a suit of shining armor, put it on. When the waves of panic start to roll in you can rest your hand on your sword hilt. It’s amazing how brave you can become when call on these archetypes of courage.

While it may sound silly, using this sort of visualization to conquer a fear can be enormously cleansing. By choosing an archetype of courage we become courageous ourselves. The fear and panic thoughts that arise have no place to stick to this image and, with effort and conviction, they become just that - thoughts.

Hang in there Lovelies! You can do this and if you need help, we're here for you at Pulling Down the Moon.

Is Abdominal Massage Safe During IVF Stimulation?

Mon, 03 Oct 2022 20:04:16 GMT

Written By:

Beth Heller

Co-Founder of Pulling Down the Moon, MS, RYT, Reg. Yoga Teacher

Lately I’ve had an increasing number of clients raising a concern to me: is abdominal massage safe to receive during IVF? Some have been warned by their doctors…others have seen precautions online. And others may have intuitively wondered, as their own abdominal discomfort increased during stimulation.

The concern is valid – during stimulation, the ovaries grow rapidly, sometimes even reaching the size of grapefruits. With this increase in weight, ovarian torsion is more likely, and so any deep contact with the ovaries would be ill-advised. Someone experiencing ovarian hyperstimulation, a condition whereby the ovaries over-produce follicles during stimulation, should be especially cautious.

Is Abdominal Massage Safe for IVF Patients?

There isn’t a clear-cut yes or no answer to this question. Certain types of abdominal massage should definitely be avoided: for instance, Mercier Therapy , which utilizes a deep raking technique to the uterus and direct massage to the ovaries, can be a wonderful modality in preparation for IVF, but should definitely NOT be received during stimulation. Other forms of abdominal massage might be safe, but should probably be avoided if the Massage Practitioner isn’t an expert in the field of fertility (and especially in working with IVF clients). Though their work *might* be helpful, without the proper levels of education and experience they might unknowingly put added stress on the reproductive organs during this delicate time.

Pulling Down the Moon's FEM Massage Therapy

The FEM (Fertility Enhancing Massage) Protocol ™ developed at Pulling Down the Moon, was actually created specifically to assist IVF patients as well as clients undergoing other forms of A.R.T. Each abdominal technique was designed to decrease stress to the reproductive organs while simultaneously increasing circulation and lymph, and promoting organ oxygenation and alignment. Direct pressure is never applied to the uterus or ovaries; rather, surrounding tendons, muscles, and ligaments are worked while the fascia and connective tissues surrounding these areas are warmed and stretched. Additional techniques that don’t involve touching the abdomen are also used to boost blood flow to the reproductive organs.

FEM Massage Practitioners are trained to stay in high communication with the client during any abdominal massage techniques, and to adjust their work if the client experiences any discomfort. The work usually feels quite good (many clients fall asleep during it), and many clients report a decrease in bloating and abdominal discomfort after the work is done. There has actually never been an incident of ovarian torsion or injury to the ovaries of any kind reported by a Pulling Down the Moon client after receiving a FEM massage .

Clients who have a history of hyper-stimulating should only receive our Relax & Integrate session during stimulation, which is even gentler in its approach to working the abdomen (versus our Blood Builder sessions, which use more powerful techniques).

When dealing with your fertility, the best approach is always to stay safe and do no harm. If you have any questions or concerns, raise them with your FEM Practitioner, so you can create the most helpful and safest approach to your reproductive health.

Want to learn more about our FEM protocol? Meet FEM creator and educator Meredith Nathan via our informative webinar , hosted by PDtM co-founder Beth Heller. Or give us a call at 312-321-0004 to schedule your session. You can also book online any time!

Meet Beth Heller

Benefits of Qigong

Thu, 08 Sep 2022 14:51:16 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

Qigong, a practice with roots tracing back millennia, offers a profound journey into self-discovery and holistic well-being. The benefits of Qigong includes enhanced physical vitality, reduced stress, improved mental clarity, and increased emotional balance. Its practice has been linked to strengthening the body, promoting relaxation, and fostering a deep sense of overall well-being. Integrating Qigong into your daily routine can offer a nurturing path to enhance fertility by harmonizing the body and mind, promoting relaxation, and supporting reproductive health.

What is Qigong?

Qigong (pron. “chee gawng) is a 5,000 year old tradition of self-healing exercises that is used to achieve wellness within the body, mind, and spirit. The word qigong means “energy work or “life force work. It is the practice of connecting with the energy around you and utilizing it to balance the internal functioning of the body.

Qigong Exercises for Fertility

Wear loose, comfortable clothing. Try to find a space that you can consistently practice in each morning. Outside in nature is ideal, but if you are inside, try listening to nature sounds or putting nature imagery around you (even on TV!). You should have space to move around a bit, at least arms’ breadth. Barefoot is preferable, but if you are outside, wear comfortable shoes.

Bring to mind a sense of purpose, clarity of vision, and sincerity of focus. Take a few minutes to do this. Try to focus on big picture hopes and dreams rather than specific details.

Stand with feet shoulder-width apart. Feet should be flat on the ground with a firm position, but not tight. Relax shoulders away from ears. Gently roll head side to side a few times to relax neck.

Bring your attention to your breath. Breathe in through the nose and gently out through the mouth. Try to use deep, diaphragmatic breathing rather than keeping the breath all in the chest.

Swing arms front to back, loosening the shoulders, relaxing the arms. Aim for 100x, stop or make smaller movements if you feel discomfort. You should feel the arms and upper body warming up. You may feel your heart beat a little faster. Now, shake your hands as if you had water on them. Start with small movements and progress to more vigorous movement for about 2-3 minutes. Your hands will begin to pulse and feel warm, perhaps even with a vibrating sensation.
Take your hands and place them over your kidneys (about the middle of your back on each side). Kidneys have a special connection to reproductive function, growth and development, and aging in Chinese medicine theory. By warming this area, you are supporting that function.
Bring the attention back to the breath. Imagine good energy coming in through your nose, down your front to your belly button and then between belly button and pelvic floor. Bend the knees and scoop upward with both hands the air around you. Then, rest the hands one over the other on the area just below your belly button for about 10-15 seconds. Do this 9 times.
With the next breath, tighten the pelvic floor muscles (as you would when stopping the flow of urine). As you exhale, release the pelvic floor muscles. As you breathe, imagine energy going downward toward tailbone, then traveling back up through the spine, and finally through the head and into the nose. Do this 5 times. After the 5th time, begin to imagine your breath entering the other organs involved with reproduction: the hypothalamus and the pituitary gland. Imagine them doing their jobs to regulate the hormones effectively. Repeat 5 more times.
Gently bend the knees again. Bring your arms into a circle shape in front of you as if you were holding a large beach ball, about the height of your belly button. Fingers should just be touching at the tips. Close your eyes and take 9 slow, deep (but with very minimal effort) breaths. In through the nose, out the mouth. After the last exhale, bring the palms of the hands, one over the other, back to the area below the belly button and hold for 10-15 seconds.

These exercises will bring warmth and movement all throughout the body. They are great to support fertility, but also to help with longevity for anyone! Teach them to your parents!

Christine Davis , LAc is a Licensed Acupuncturist and the Director of Acupuncture at Pulling Down the Moon.

Make an appointment with Christine or any of our therapists by calling 312-321-0004 or booking online at www.pullingdownthemoon.com.

Meet Tamara Quinn

Sip This Instead of a PSL this Fall for Optimal Fertility!

beth@pullingdownthemoon.com (Beth Heller) — Wed, 31 Aug 2022 16:33:25 GMT

Pumpkin Spice Is Nice...but the Sugar and Caffeine Are Mean!

We’re officially in PSL season.

This crazy time comes once a year, and like the Halloween decorations in Target, it seems that pumpkin spice season comes earlier and earlier each year. But as yummy as a pumpkin spice latte (PSL) can be, it’s definitely not a great choice when you’re trying to conceive. While pumpkin, cinnamon and whole milk are all great for fertility, a typical 16 oz Pumpkin Spice Latte contains about 50 grams of sugar, which is nearly double the daily recommendation. The same drink contains more than 350 calories which is nearly 20% of a 2000 calorie diet.

But we get it. Just because we’re trying to conceive doesn’t mean that we have to go without. And we know that IVF cycles and Two Week Waits are very stressful - so don’t feel you have to miss out completely. At Pulling Down the Moon, we’re a huge fan of the 80/20 rule. That rule states that if you’re making great nutritional choices 80% of the time, there’s definitely room for a splurge 20% of the time. So go ahead and have a PSL when the craving strikes. But after you get your fix, you can try some of these delicious and fertility-friendly hot drinks!

Try a “Turmeric Latte” Instead! Golden milk is a drink that has been part of Indian culture for centuries. It’s called “golden” milk because it traditionally involves stirring the antioxidant, anti-inflammatory spice superstar turmeric into a cup of warm milk. Golden milk is believed to help alleviate the common cold, upset stomach and support a good night of sleep. While golden milk always includes turmeric, it can be made with animal milk (we prefer organic whole milk) and other “warming spices” like ginger, nutmeg, black pepper and/or cinnamon. Golden milk is often sweetened. We like adding a splash of date sugar, maple syrup or honey for a slight hint of sweetness. Here’s a recipe to get you started!

Pulling Down the Moon ARTeas

Our teas are naturally caffeine-free and was custom-created by a Pulling Down the Moon acupuncturist who specializes in herbal formulations and their therapeutic uses. The teas Phase-specific ARTeas to support your cycle: Cleanse, Nourish, Stimulation Support and Hope *

Cleanse: A purifying blend of chamomile, lemon verbena, dandelion root, peppermint, red clover, and rose petals. Cleanse Tea is perfect between fertility cycles or after a failed cycle. May help relieve symptoms of fatigue and sluggishness that are common after use of fertility medications. Cleanse Tea is meant to be used as a purifying tonic when not pregnant and not undergoing medical fertility treatment. Can also be used as a complement to a dietary cleanse.

Nourish: This fortifying, loose-leaf tea is a tasty blend of nettle, red raspberry leaf, lemon balm, licorice root, hibiscus, elderberries and lemongrass. Nourish Tea may help strengthen and support a woman’s reproductive system. Nourish can be enjoyed anytime before, during or after a medicated fertility cycle and even when pregnant.

Stimulation Support: We suggest you drink our Stimulation Support Tea during ART stimulation or the follicular phase of your menstrual cycle for adrenal and endocrine support.

Hope: Ingredients include a calming blend of red raspberry leaf, chamomile flower, orange peel, and orange rooibos. Relax the mind and body during the stressful "two-week-wait." These naturally caffeine free ingredients have been used for centuries to relieve anxiety, reduce muscle spasm and decrease inflammation. Also safe during pregnancy!

Extra Credit Suggestion: Miso Soup! This suggestion is out of left field, but we are standing by it. Miso soup - that light broth with bits of scallion and tofu that arrives prior to a Japanese meal has tremendous nutritional value. First, it’s naturally sugar free and great when you’re craving something salty or just trying to retrain your sweet tooth. Here are some of the fertility friendly benefits of miso:

First, unlike many soy products that we recommend omitting from the fertility diet, the isoflavones in miso - which is a fermented form of soy - can help balance hormones.
Miso - because it is fermented - also supports digestion with probiotic compounds.
Finally, miso contains antioxidants and anti-inflammatory compounds that help limit chronic inflammation and fight free radical damage.

Here’s a great miso soup recipe that amps up the fertility benefits with the addition of greens!

What are you sipping as the leaves turn this Fall? Share it with us here!

Fertility Diet On a Budget

beth@pullingdownthemoon.com (Beth Heller) — Wed, 31 Aug 2022 14:01:36 GMT

Written By:

Beth Heller

Co-Founder of Pulling Down the Moon, MS, RYT, Reg. Yoga Teacher

It doesn't have to be expensive to eat healthy food!

Navigating the path towards a fertility-friendly diet can sometimes feel like a challenging journey, particularly when faced with the additional financial burdens of fertility treatments and medications. In the pursuit of parenthood, it's only natural to seek out the best possible nutrition for both yourself and your partner, but the prospect of higher expenses can be daunting. However, this guide is here to help you with practical and budget-conscious solutions that will help you maintain a fertility-friendly diet without breaking the bank. Let's explore some strategies that will not only support your fertility goals but also keep your food budget in check.

8 Ways to Keep Your Fertility Food Budget in Check:

1. Prioritize Organic Meat and Dairy

Due to the use of hormones, pharmaceuticals and pesticides in the production of meat and dairy, these items should be your highest priority to buy organic. If completely organic dairy will put too much of a strain on your budget, buy the rBGH-free (recombinant Bovine Growth Hormone) dairy. While this doesn’t guarantee the animals have been given feed raised without pesticides, at least you know the cows weren’t treated with hormones. Similarly with beef, if organic or grass-fed beef is out of your price range, at least make sure to buy beef that is raised without hormones, as estrogen is routinely used in raising conventional beef.

2. Choose Lower Cost Cuts of Meat

It’s much less expensive to buy a whole chicken than boneless skinless chicken breasts or any one part of the chicken. Alternatively, buy some grassfed ground beef, which costs less than buying steak. Use it to make some homemade chili, tacos, enchiladas, meatballs or any of your favorite recipes. Serve with plenty of vegetables.

3. Eat Eggs

They’re nutrient-rich, and even the most expensive organic eggs don’t cost more than $5 per dozen. A dozen should provide the protein for 6 breakfasts at less than $1 each.

4. Learn About the Dirty Dozen

These 12 fruits and vegetables have the highest pesticide residues, so spend some extra money buying organic spinach and strawberries. When it comes to avocados and onions, it’s ok to buy the conventional version since these are some of the Clean 15, or those fruits and vegetables with the lowest levels of pesticide residues.

5. Buy in Bulk

Save money by buying whole grains, beans and nuts and seeds in the bulk section. It’s usually significantly less expensive than buying the prepackaged version.

6. Cook at Home Instead of Eating Out

You can serve a delicious home-cooked dinner for 2 at a fraction of the cost of eating out or ordering in. When you have extra time, stock up your freezer with healthy homemade soups and other meals that you can quickly reheat after a long day at work when there isn’t time to cook.

7. Do Price Comparisons

Some of the major chain grocery stores actually have higher prices in their natural foods section compared to your natural foods grocery store or Whole Foods. The opposite can also be true. Check out fruit and vegetable markets, where they often carry some very reasonably priced organic produce. This may require trips to multiple stores, but it can definitely help to trim your food budget.

8. Eliminate High-Cost Low-Nutrient Foods

An excellent example of this is cold cereal. Cold cereals are generally quite expensive, not well-digested and their vitamin and mineral content is generally due to a spray-on multivitamin. Meanwhile you can generally buy 1 pound of organic oats in bulk for less than $2. Cut out other foods like packaged cookies and sweets. These items tend to be pricey and have no fertility benefits.

Meet Beth Heller

No More Hushed Conversations: It's Time to Talk About Women's Pain

beth@pullingdownthemoon.com (Beth Heller) — Wed, 27 Jul 2022 16:30:23 GMT

Feel like your pain isn't taken seriously? Rest assured, we get it.

Research shows that women are significantly more likely to experience chronic pain than men . Our bodies naturally produce a more intense response to pain stimuli for reasons including hormonal fluctuations (estrogen impacts pain receptor activity) and nerve density (woman have greater nerve density than men) yet much of the research done into pain and pain relief has been conducted in male subjects.

The good news is that services like acupuncture, yoga, massage therapy and even nutrition counseling can help you control and even heal pain.

Below are some of the most common causes of pain in women that we treat at Pulling Down the Moon:

Pelvic Pain and Cramping: Women learn early that pain and cramping are a regular part of the menstrual cycle. Yet cramping ranges from mildly uncomfortable to excrutiating and debilitating. Conditions like endometriosis, scarring from pelvic injury or trauma can lead to pain levels that make daily life a challenge. Pain during intercourse is another common condition that not only causes physical pain, it can cause emotional and relationship strain and shame, too.

Migraines/Headaches: Women experience migraine headaches at a rate 3 times higher than men and are more likely to report longer-lasting headaches, more pain and symptoms like nausea and vomiting. Migraines can be a result of hormonal shifts, musclo-skelatal conditions and social-emotional challenges like stress and anxiety.

Abdominal Pain: Like migraines, conditions like Irritable Bowel Syndrome that can cause severe abdominal pain are more common in women. Treating this complex condition can require dietary therapy, to limit flare ups, as well as strategies for pain relief.

Orthopedic Pain and Fibromyalgia: Low back pain, hip pain, stiff and painful necks - women are susceptible to all the aches and pains that come with a screen-focused, desk-chair-bound habits. In addition to these lifestyle-related orthopedic issues, fibromyalgia syndrome, which is characterized by widespread pain and tenderness on palpation (tender points), is much more common in women than in men in a proportion of 9:1. Women are also more likely to experience orthopedic conditions like scoliosis and bone loss that make the more susceptible to orthopedic pain.

Pregnancy Aches and Pains: Pregnancy is amazing but there are a lot of potential aches and pains that come along with the job of “cooking” a tiny human in your body for for 9 months. Perhaps most challenging is that many pain relief medications are not appropriate for use during pregnancy, so women are often left to tough it out - at the expense of their sleep, emotional health and well-being. While prenatal yoga and massage are well-known, few women realize that acupuncture is a very safe and effective tool for managing pain and other discomforts during pregnancy.

If you're experiencing pain, don't assume you're doomed to grin and bear it. We can help! Schedule a Start Here consult to learn more about how we can support you! Join our complimentary webinar on Tuesday, March 7th at 7pm to learn more!

Don't Mess Around with Your Body Clock

beth@pullingdownthemoon.com (Beth Heller) — Wed, 06 Jul 2022 19:11:48 GMT

If you don't snooze, you lose...

“I am sleeping so much better!” We hear this a lot from patients who start acupuncture at Pulling Down the Moon . Sleep feels great, but it’s more important than that for women who are trying to conceive. In fact, it's important to acknowledge the impact that sleep has on fertility. With the added stress of fertility treatment and the emotional strain of IVF, miscarriage , and other aspects of this journey, sleep is one place we can’t skimp when it comes to self-care.

A recent review in the International Journal of Molecular Science outlines recent key findings that clearly show that disruptions in our circadian rhythms caused by stress and other lifestyle factors severely scramble the intricate hormonal and metabolic networks that orchestrate our ability to conceive.

The researchers go on to describe how “clock genes” work to regulate our body’s 24 sleep/wake cycle as well as key reproductive activities like egg maturation, luteinizing hormone (LH) surge, sperm production, embryo fertilization and development. The ability to create knockout mouse models (a knockout mouse is a lab mouse where researchers have inactivated, or "knocked out," an existing gene by replacing it or disrupting it with an artificial piece of DNA) has demonstrated the importance of circadian rhythms for reproduction. Animals with knocked out clock genes produce low levels of sex hormones, experience embryo implantation failure and lower offspring viability.

Unfortunately, many of us experience disruptions in circadian rhythms due a variety of factors including light, time, mood and food.

Here are some tips for restoring your body clock:

Light disrupts our body clock so it’s important to sleep in a dark room and avoid electronic devices before bed. Bright light at bedtime can inhibit melatonin secretion, which is a major driver of our circadian rhythm.
Depression and other mood disorders are associated with disruptions in circadian rhythm. Treating depression with psychotherapy, photo-therapy and antidepressants can help mood-related disruption in circadian rhythms.
Food and insulin levels. Eating too close to bedtime can cause a higher than usual spike in insulin levels. This can cause disrupt metabolic function in ways that lead to lighter, more disrupted sleep.
Create a sleep and meal schedule. Be consisted with your mealtimes and bedtime.

Acupuncture , yoga , nutrition , and massage are also useful for regulating circadian rhythms. These modalities work in a number of ways, from reducing circulating levels of cortisol to training our body to initiate the relaxation response.

If you’re not finding success on your fertility journey, please let us help! Click here to schedule a Start Here consultation and learn more about Pulling Down the Moon’s group of expert providers and supportive community.

Breaking Fertility News: The ECS and Your Fertility

Thu, 12 May 2022 17:25:08 GMT

The Endocannabinoid System and Your Fertility

What’s the ECS? Our body’s Endocannabinoid System (ECS) plays a master role in our overall physical and mental health. As the regulator of our nervous system, the ECS is in charge of promoting balanced physiological functioning. In fact, researchers summarize the actions of the ECS as “relax, eat, sleep, forget and protect.” (1) The system consists of chemical messengers called endocannabinoids (AEA and 2-AG), endocannabinoid receptors (CB1 and CB2) , and a host of enzymes that impact their function.

What is Clinical Endocannabinoid Deficiency Syndrome (CED)? New research has targeted the ECS in playing a role in several common chronic conditions including migraine, fibromyalgia, irritable bowel syndrome and depression/anxiety, leading to a working model of “clinical endocannabinoid deficiency syndrome,” (CED) and the exploration of novel therapeutic interventions.

Like any physiological system, when chronically overtaxed it becomes less effective, leading to physical and mental health consequences. When stress is chronic, levels of the endocannabinoids get out of balance, leading to a decrease in the ECS’s ability to engage in the key functions listed above. Appetite and sleep can be disrupted, we lose the ability to relax our brains, our body’s immune system becomes less effective and damaging conditions - like inflammation - increase.

Does the ECS Impact Fertility? There is a working theory emerging that the ECS is integral to the functioning of our reproductive system but the mechanisms involved are not yet well understood. ECS receptors are found in many tissues in the reproductive system, including at the level of the hypothalamus and pituitary, in ovarian follicles and in the mitochondrial membrane, and levels of endocannabinoids in ovarian tissue fluctuate throughout the menstrual cycle. It’s possible that an overtaxed ECS may negatively impact fertility by limiting the key functions of endocannabinoids in reproductive tissues, which include managing inflammation, supporting energy metabolism and potentially playing a role in egg maturation.

How Does the ECS Become Deficient? Chronic stress leads to an imbalance ECS. When stress is chronic, levels of the endocannabinoid AEA (called anadamide for the Sanskrit word for “inner bliss”) drops, leading to increases in anxiety and other negative impacts. The Covid-19 pandemic has also presented a “perfect storm,” as research has also shown that social isolation, coupled with uncertainty and fear, can have strong negative effects on the function of the ECS.

How Can We Heal? Many holistic therapies have been shown to upregulate the ECS, including massage , acupuncture , and yoga . Lifestyle interventions like diet and exercise also play a role in bolstering ECS function. Therapeutic use of cannabinoids like CBD may also be beneficial for fertility but should not be used without supervision by a certified Medical Cannabis Consultant (there’s evidence that chronic use of THC, the psychoactive compound in cannabis, may be detrimental to fertility) but other cannabinoid compounds like CBD (cannabidiol) may be therapeutic when used in a supervised manner. We don’t recommend CBD or THC use, therapeutic or otherwise, during a medicated cycle.

Want to learn more? Please join us for our webinar on May 19, 6-7 p.m. with Dr. Leila Fazlicic and Beth Heller, M.S.

References:

McPartland JM, Guy GW, Di Marzo V (2014) Care and Feeding of the Endocannabinoid System: A Systematic Review of Potential Clinical Interventions that Upregulate the Endocannabinoid System. PLoS ONE 9(3): e89566. doi:10.1371/journal.pone.0089566
Brugnatelli V et al. Lifestyle Interventions Improving Cannabinoid Tone During COVID-19 Lockdowns May Enhance Compliance With Preventive Regulations and Decrease Psychophysical Health Complications. Front. Psychiatry 12:565633. doi: 10.3389/fpsyt.2021.565633
Lowe, H. et al. The Endocannabinoid System: A Potential Target for the Treatment of Various Diseases. Int. J. Mol. Sci. 2021, 22, 9472.
Notarstefano V et al. The Impact of Controlled Ovarian Stimulation Hormones on the Metabolic State and Endocannabinoid System of Human Cumulus Cells. Int. J. Mol. Sci. 2020, 21, 7124; doi:10.3390/ijms21197124

How Holistic Fertility Works: The Bucket, The Hose and the Glasses

beth@pullingdownthemoon.com (Beth Heller) — Tue, 08 Mar 2022 15:07:53 GMT

Demystifying the Ways that Holistic Fertility Support Optimizes Conception...and Life!

Chances are you're reading this because you are trying to have a baby. Perhaps you've been trying for a while, in which case you may have earned an unofficial "degree" in infertility now know a little too much about the endocrine system, fertility medications and Assisted Reproductive Technologies. On the other hand, you may be brand new to the process and just "wetting your beak" in the choppy seas and swirling tides of Dr. Google.

At Pulling Down the Moon, we like to keep things simple. Although our practitioners are all grounded in western approaches to infertility treatment, we can simplify what we do to three basic concepts: the bucket, the hose and the glasses. Basically, it's all you really need to know about what we do. Let's take a quick look.

The Bucket: All holistic methods share a common understanding that there is a life force that animates all living beings. Names for this force include prana, chi, qi, vital energy etc. The basic concept is that we need a "full bucket" of life energy to have optimal physical and emotional health. Activities that fill the bucket include deep breathing, nourishing food, sufficient high-quality sleep, healthy exercise, time in nature, loving relationships, yoga/acupuncture/massage and a bunch of other lovely things. Activities that drain the bucket include stress, overwork, poor sleep, anxiety, perfectionism and negative emotion. Therapies at Pulling Down the Moon like acupuncture, massage and yoga help fill the bucket and plug the leaks by bringing into focus lifestyle habits that drain life energy and creating a new and supportive environment for self-nurture.

The Hose: Now let's refine this a bit. A garden hose can be used to direct water to the places it is most needed to grow a fertile garden. For optimal results, we want to make sure the hose is not kinked, that it is aimed at the right areas and that it delivers the right amount of water at the right time. Here's where the expertise of your practitioner comes in. Our Fertility Enhancing Massage (FEM) Protocol, for instance, is based on our observation of hundreds of fertility patients and targets common objectives for fertility enhancement including lymphatic drainage/detoxification, increased blood flow and tissue oxygenation and deep musculofascial/tension release. Traditional Chinese Medicine, on the other hand works by identifying imbalances in the flow of life energy and using tools like acupuncture, herbs, moxabustion and electrostimulation to redirect and balance the flow of energy. Our Yoga for Fertility class uses a therapeutic model to bring awareness to different "bodies" that can impact fertility and employs specific postures and practices to promote optimal hormonal and physiological function.

The Glasses: Now this concept is perhaps the most woo-woo of what's on offer at Pulling Down the Moon but is perhaps the most powerful. All of us wear a set of glasses when we observe the world. The "prescription" in these lenses are unique to each of us and reflect our past experiences, our hopes and dreams and our deepest fears. All of the services we offer at Pulling Down the Moon are also designed to help you polish your glasses so that you see life with more clarity and have a deeper sense of who you are and what you wish to achieve - even beyond achieving a pregnancy. When our glasses distort the present moment we can make choices that impact our ability to conceive and our ability to be happy. We become unable to embrace our lives and spend precious time wishing to be anywhere but here in this moment. And, when we cannot see clearly where we are we can't really know what steps we need to take to get where we wish to be. When we spend time polishing our glasses (a.k.a. our mindset) we become stronger, more powerful and - yes - more joyful.

This simple explanation isn't to say that the work we do in each of our disciplines is simple. It's not. It's deep and unique and can help you tap into a deep source of power...and yeah, it can also optimize your fertility and help you conceive.

Don't Forget to Pump Up the Blood!

beth@pullingdownthemoon.com (Beth Heller) — Sat, 05 Feb 2022 16:08:10 GMT

Written By:

Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Reviewed for Accuracy By:

Read the full-text article here.

Director of Massage

This at-home 5-minute technique can improve your blood flow for better egg quality , uterine lining and more!

Oh Blood Flow, Oh Blood Flow, Wherefore Art Thou Blood flow? And Why Do We Care?

It’s February and Valentine’s Day is on the horizon. Is our mind filled with romance and love?

Nope. We’re thinking about blood flow. Why blood flow? Well, because improving blood flow to the pelvic area is one of the most important things women can do to improve their fertility, especially if they are over 37 years old.

For some time, research has pointed to ovarian blood flow as a predictor of IVF success. One reason for this is the important role that blood plays in the delivery of gonadotropin hormones, nutrients and oxygen to the ovaries. Interestingly, ovarian blood flow declines with age.

Techniques like acupuncture , massage and yoga have all been shown to increase blood flow. In multiple studies, including this groundbreaking work by Sterner-Victorin, acupuncture has been shown to reduce blood flow impedance in the uterine arteries . Massage, too, seems to have an impact on uterine p ulsatility ind ex . While there are no studies as of yet looking at yoga and uterine blood flow, we do know that yoga impacts blood flow in several ways. The first is mechanically - by putting the body in positions that promote blood pooling in the abdominal area and by gently stretching muscles and connective tissue that may constrict blood flow. The second is through the activation of the Parasympathetic Nervous System (a.k.a. Relaxation Response) which shifts blood away from our large skeletal muscles towards our internal organs, most notably the organs of digestion and reproduction.

Blood is life. It brings oxygen, nutrients, hormones, and other elements necessary for life to continue—and to begin. We know that insufficient blood circulation to the uterus leads to a thinner-than-normal endometrium , which can prevent the successful conception or implantation of an embryo. Learning how to increase blood flow to uterus tissues is a key component in bolstering the possibility of a successful pregnancy, from conception to delivery.

The Critical Role of Uterine Blood Flow in Conception

Healthy blood flow to the uterus, which can improve endometrial thickness, is one of the key markers used to measure how successful conception is likely to be.¹ A thin endometrium will be unable to support embryonic growth with the nutrients, oxygen, and other developmental factors necessary to spark a successful pregnancy. This is equally true for supporting attempts at natural conception, as well as IUI and IVF procedures. Good blood circulation to the uterus, however, can build a sufficiently healthy and thick endometrium that is more likely to support conception and pregnancy.

Understanding Uterine Blood Flow and Its Impact on Fertility

Finding out how to increase blood flow to uterus tissues helps boost the reproductive system’s ability to transport nutrients, oxygen, fluids, immune factors, proteins, and hormones effectively to create a fertile uterine ecosystem that can support a pregnancy. Without adequate blood flow , these tissues can’t support healthy embryonic growth and development.²

The Science Behind Blood Flow and Fertility

So, if you are struggling to get pregnant or carry a pregnancy to term, assessing your circulatory system and how well it is furnishing your reproductive organs, particularly the uterus, with the building blocks of life is an essential step in resolving any issues that might be hampering your efforts to conceive. In fact, one wide-ranging study about fertility and nutrition indicated that some of the critical nutrients needed for improving fertility played the specific role of increasing circulation to the uterus and ovaries, underscoring just how critical these circulatory functions are in making a baby.³

Factors that Affect Blood Flow to the Uterus

Several factors can impede adequate blood flow to the uterus. On the other hand, you can do several things to improve blood flow to uterus tissues. First, let’s talk about what might be hindering circulation in this area:

Age : On average, fertility decreases after age 37, and one of the reasons is that ovarian and uterine blood flow declines around this time.
Reproductive conditions : Hormonal imbalances like polycystic ovary syndrome (PCOS), hypothalamic dysfunction, endometriosis, scar tissue from surgeries or injuries, pelvic inflammatory disease from sexually transmitted diseases, polyps, tumors, and fibroids can all inhibit ideal blood circulation to the uterus.⁴
Undiagnosed issues : if you’ve had every test under the sun, but uterine blood flow is still not optimal, and you don’t know why, trying holistic approaches such as nutrition , acupuncture , yoga , and massage therapy can still increase blood flow to uterus tissues, which can improve the chances of conception.

3 Proven Solutions to Increase Uterine Blood Flow

Regardless of your current condition, the holistic practices of yoga, acupuncture, and massage therapy provide nurturing, tangible, scientifically-based improvements in overall circulatory function, which can improve and increase blood flow to uterus linings and adjacent reproductive organs. Here’s what we know about how each one of those practices works:

1. Yoga for Fertility: Enhancing Circulation Through Movement

Movement is medicine and yoga is a gentle, ancient practice with scientific benefits for overall health and, specifically, for fertility. Studies show that practicing yoga is good for the cardiovascular system generally, lowering inflammation and blood pressure.⁵ Yoga has also been shown to specifically benefit women’s menstrual cycles by helping to balance hormones and improve uterine blood circulation.⁶ Targeted fertility yoga classes and pregnancy yoga practice have also shown improved blood flow to the uterus during pregnancy, which improved pregnancy outcomes.⁷

2. Acupuncture: Traditional Practice with Modern Benefits

Acupuncture is a 3000+ year-old Traditional Chinese Medicine (TCM) practice with considerable amounts of modern science to back it up. In the case of acupuncture and fertility , research indicates that a series of acupuncture sessions can help improve IVF success rates.⁸ Though more research is needed to determine the exact mechanisms behind the improvement, additional studies on acupuncture show that certain points can improve blood circulation in the body generally, which includes blood flow to the reproductive systems.⁹

3. Therapeutic Massage: Relaxation and Circulation

Therapeutic fertility-enhancing massage can also help improve circulation and fertility by reducing stress and bolstering circulation, especially in the abdominal areas. Recent research on massage and fertility demonstrated that targeted fertility massage could increase blood flow to uterus linings, which helped improve and regulate menstrual cycles.¹⁰ Pulling Down the Moon has expert fertility massage therapists who have researched and developed therapeutic massage techniques for each stage of a woman’s cycle.

Pulling Down the Moon: Your Partner on a Successful Fertility Journey

Learning how to increase blood flow to uterus tissues naturally and effectively is an important strategy for improving fertility. Pulling Down the Moon has an entire community of holistic fertility service experts in Chicago and Highland Park who understand how to help you with this specific fertility concern, as well as many others. Our fertility community is here to understand, cry with, and celebrate with you all along the way. We have partnered with thousands of women and men on their fertility journeys, and we will walk with you too. Schedule an appointment with us today.

References

¹Zhang, C.-H., Chen, C., Wang, J.-R., Wang, Y., Wen, S.-X., Cao, Y.-P., & Qian, W.-P. (2022). An endometrial receptivity scoring system basing on the endometrial thickness, volume, echo, peristalsis, and blood flow evaluated by ultrasonography. Frontiers in Endocrinology, 13, 907874. https://doi.org/10.3389/fendo.2022.907874

²Fournier, S., D’Errico, J., & Stapleton, P. (2021). Uterine Vascular Control Preconception and During Pregnancy. Comprehensive Physiology, 11(3), 1871–1893. https://doi.org/10.1002/cphy.c190015‌

⁴Mayo Clinic. (2021, August 27). Female infertility. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/female-infertility/symptoms-causes/syc-20354308

⁵Publishing, H. H. (2019, April 1). How Yoga May Enhance Heart Health. Harvard Health. https://www.health.harvard.edu/heart-health/how-yoga-may-enhance-heart-health

⁶Kanchibhotla, D., Subramanian, S., & Singh, D. (2023). Management of dysmenorrhea through yoga: A narrative review. Frontiers in Pain Research, 4. https://doi.org/10.3389/fpain.2023.1107669

⁷Bouya, S., Rezaie Keikhaie, L., Hosseini, S., & Rezaie Keikhaie, K. (2021). The effect of yoga on uterine artery Doppler indices, maternal and fetal complications in pregnant women: A quasi-experimental study. Journal of Ayurveda and Integrative Medicine, 12(1), 70–74. https://doi.org/10.1016/j.jaim.2020.07.003

⁸Guven, P. G., Cayir, Y., & Borekci, B. (2020). Effectiveness of acupuncture on pregnancy success rates for women undergoing in vitro fertilization: A randomized controlled trial. Taiwanese Journal of Obstetrics and Gynecology, 59(2), 282–286. https://doi.org/10.1016/j.tjog.2020.01.018

⁹Takayama, S., Watanabe, M., Kusuyama, H., Nagase, S., Seki, T., Nakazawa, T., & Yaegashi, N. (2012). Evaluation of the Effects of Acupuncture on Blood Flow in Humans with Ultrasound Color Doppler Imaging. Evidence-Based Complementary and Alternative Medicine, 2012, 1–8. https://doi.org/10.1155/2012/513638‌

¹⁰Chen. (2017). [Effect of massage on hemodynamics parameters of uterine artery and serum prostaglandin in treating patients with primary dysmenorrhea]. Zhongguo Zhong Xi Yi Jie He Za Zhi Zhongguo Zhongxiyi Jiehe Zazhi = Chinese Journal of Integrated Traditional and Western Medicine, 31(10). https://pubmed.ncbi.nlm.nih.gov/22097204/

Meet Meredith Nathan

View Profile: Director of Massage

That's a Wrap! Abdominal Wrapping to Enhance Fertility

beth@pullingdownthemoon.com (Beth Heller) — Thu, 13 Jan 2022 14:17:57 GMT

This simple practice supports blood flow and promotes relaxation in the pelvic region!

People ask us all the time what things they can do at home to support their fertility. In response, we’ve put together a collection of essential fertility tools that can help you obtain some of the benefits of holistic fertility treatments like massage and acupuncture in your own home. Today we're going to talk about abdominal wrapping.

What is it? Our Abdominal Wrap includes a flannel cloth, organic castor oil and a proprietary blend of herbs traditionally used to support female fertility.

How do you use it? Simply saturate the flannel with castor oil and sprinkle with ½ teaspoon of herbs and place on your lower abdomen oil side down. Place a hot water bottle over top, cover with a towel and rest with your feet elevated for up to 30 minutes.

Who should use it? Good for everyone on the TTC path, especially recommended for thin lining issues and/or cycles with a short luteal phase.

When should I use it? We recommend wrapping from the first day of your menstrual cycle until ovulation.

So why abdominal wrapping? Here are four key reasons why this traditional technique supports fertility:

Blood Flow - When we apply heat to a body part (think sprained ankle) we promote blood flow to the region. Blood is our body’s healing agent and helps to build a rich uterine lining and nourish developing egg follicles. Our special herbal blend provides gentle added support and nourishment.
Reduce Inflammation - Castor oil has a unique chemical makeup that allows it to be absorbed through the skin and function as an antioxidant helping to improve the uterine environment.
Warm the Belly - In Traditional Chinese Medicine there is a condition referred to as ‘cold uterus’, an imbalance of the yin and yang in the body leading to a colder core temperature. Without enough warmth (yang energy) in the uterus, the follicles may not fully ripen and body temperature won’t rise sufficiently after ovulation to support and nurture a growing embryo, if ovulation is able to occur at all. In this view, if the uterus is cold due to lack of blood flow, old dead cells can accumulate, further blocking healthy blood flow, and a vicious cycle is born.
Promote Relaxation - Taking 20-30 minutes a day to relax is a key part of supporting your fertility. Use your wrapping time to practice breathing, or enjoy a guided meditation.

Ready to give it a try? The Abdominal Wrap for Fertility can be purchased for $34 or as part of Pulling Down the Moon’s comprehensive DIY Essential Fertility Kit.

Magnesium and Fertility: Understanding Its Role in Pregnancy

Mon, 03 Jan 2022 21:01:27 GMT

Written By:

Margaret Eich, MS, RDN

Magnesium is an essential mineral in hundreds of reactions in the body involved in a variety of processes including deriving energy from food, DNA synthesis, and blood sugar regulation. In addition, magnesium is a mineral component of bone along with calcium and phosphorus. Along with these important functions, did you know that magnesium may play a role in fertility and pregnancy as well?

Magnesium’s Role in Fertility and Pregnancy

In a study of 33 women with polycystic ovarian syndrome (PCOS) , 23% of women did not meet their daily magnesium needs. (1) In another study comparing women with and without PCOS, women with PCOS consumed less magnesium than women without PCOS. In women with PCOS, lower magnesium intake was correlated with higher risk for insulin resistance and elevated testosterone, key hallmarks of PCOS. (2) There have been many studies investigating the impact of magnesium levels and magnesium supplementation on insulin resistance and type 2 diabetes. These studies point to a significant role for magnesium for blood sugar regulation. (3)

Magnesium supplementation may also help prevent muscle cramps in pregnancy, and may also be helpful for headache prevention. Research is ongoing around magnesium and its impact on risk for gestational diabetes and gestational hypertension.

How much Magnesium do we need?

According to NHANES data, the majority of Americans do not get enough magnesium in their diet. The daily requirement for magnesium is 310-320 mg for non-pregnant women. During pregnancy, magnesium requirements increase to 350-360 mg daily.

Food sources of Magnesium

The best food sources of magnesium include: nuts and seeds especially Brazil nuts, cashews, and almonds; seaweed, leafy greens, legumes, whole grains, and dairy products.

Magnesium Supplements

Adding a magnesium supplement can be a helpful way to ensure you’re getting enough magnesium on a daily basis. Magnesium glycinate is the preferred form of magnesium, as it’s very well-absorbed and unlikely to cause digestive issues or loose stools like other forms of magnesium that are less well-absorbed like magnesium oxide.

Unsure if you’re meeting your daily magnesium needs? Schedule your virtual nutrition consultation for a comprehensive review of your diet and supplement regimen. Supplements are available in Chicago, Highland Park, and via our online shop for your convenience!

References

Szczuko M, et al. Quantitative assessment of nutrition in patients with polycystic ovarian syndrome (PCOS). Rocz Panstw Zakl Hig. 2016;67(4):419-426.Cutler DA, et al. Low intakes of dietary fiber and magnesium are associated with insulin resistance and hyperandrogenism in polycystic ovarian syndrome: a cohort study. Food Sci Nutr. 2019;7(4):1426-1437.Linus Pauling Institute at Oregon State University: Magnesium

Rx for Canceled Cycles - It Works!

beth@pullingdownthemoon.com (Beth Heller) — Wed, 29 Dec 2021 19:20:36 GMT

Canceled Cycle? Don't Worry, We Got This

Nobody wants to get that call. With a cancelled cycle there are feelings of frustration, anger and sadness. There’s also the question of “what’s next?” First and foremost, your Reproductive Endocrinologist will likely want to tweak your IVF protocol for the next round. But that’s not all that you can do. Holistic therapies like acupuncture, massage and nutritional supplements have been shown to help many of the issues above, largely through their profound impact on the nervous system and hormonal regulation. We’re confident about our ability to help because, in fact, many women come to Pulling Down the Moon after a failed cycle, when their disappointment and loss of confidence in their ability to conceive pushes them to hop online and schedule an appointment.

There are a lot of reasons an IVF cycle can be cancelled. Sometimes a woman’s ovaries don’t respond well to ovarian stimulation drugs, and other times they respond too much, leading to a condition called Ovarian Hyperstimulation Syndrome (OHSS). Most frustratingly, sometimes a cycle is not canceled until after egg retrieval. This can be because the fertility doctor does not find mature eggs to collect during retrieval, or the eggs retrieved don’t fertilize or form embryos with viability issues. And sometimes a cycle goes great and eggs are retrieved and fertilized, but uterine lining isn’t at a point where it is receptive to implantation.

From a holistic perspective, our goal post-cancellation is to help you bring your body back into balance so that you are ready for your next cycle - natural or medicated. What does it me to bring the body back into balance post-cancellation?

Here’s our checklist:

Balance your nervous system . Medical fertility treatment is stressful and the repeated stress events of a medicated cycle (blood draws, hormone injections, ultrasounds and monitoring visits) can keep our Sympathetic Nervous System (“fight or flight” response) chronically active. This has adverse consequences for sleep, digestion, inflammation, reproductive hormone regulation and blood flow. Yoga is a powerful way to balance the nervous system and research shows that regular yoga has a lasting positive impact on nervous system regulation. Massage and acupuncture also help to move our body from “fight or flight” into a more balanced, relaxed state. Balance your nervous system with this restorative yoga series.
Detoxify your body. Between the sex hormones and the stress hormones, it’s really important to pay attention to your body’s detoxification systems after a failed cycle. While it’s tempting to drown disappointment in wine and/or junk food, our goal is to work towards trying again and that means supporting the body’s detoxification processes. So, limit your intake of caffeine and alcohol and add detoxifying foods like antioxidant-rich berries and cruciferous vegetables to your diet to help your liver work more efficiently. Yoga and our Cleanse the Body massage also help to move toxins from your body.
Reconnect with yourself. A cancelled cycle can make you feel like you’re lost and/or broken. We cannot overstate the power of recapturing your courage and seeing your own strength. All of our offerings - from our free patient education events to our individualized services - will help you feel more positive, grounded and in control. In fact, two published studies show our online Yoga for Fertility class lowers stress and anxiety by 20% in women undergoing IVF. As the noise of stress and anxiety begins to quiet, our clients find new reserves of strength and resilience for their next cycle.

We have so many ways to support you after a cancelled cycle - from free classes to acupuncture, yoga, massage and nutrition services - so instead of freaking out please give us a call 312-321-0004 or email info@pullingdownthemoon.com to let us help you make your next cycle a winner!

Covid, Men and Acupuncture - Need to Know Info

Mon, 20 Dec 2021 12:45:17 GMT

No more free passes for the guys!

They say it "takes 2 to tango." So, why aren't more men involved in the fertility process beyond, ahem, the obvious? Unfortunately, cultural norms and stigmas have kept many men from seeking evaluation and treatment for concerns relating to reproductive health. In addition, much of the research that exists regarding fertility has focused on the female, presumably because she is the one who carries the pregnancy. However, for decades, research has shown that when there are known infertility factors, 50% are male and 50% are female! Yes, exactly down the middle! So, what are we waiting for? Acupuncture is a great choice to help reduce stress, work to heal chronic issues such as back pain, allergies, etc, but did you know that it can also help to improve reproductive function in men as well as women?

As if the usual challenges weren't enough, COVID-19 also seems to be having an impact on men's reproductive health. In a research study published in Nov 2021, scientists at the University of Georgia found that COVID-19 infections can affect testicular function, cause testicular pain (orchitis), and possibly have an impact on hormone function and sperm quality. In another study published in July 2021, a research team found that sperm development is likely to be affected by a COVID-19 infection, especially in older men.

Acupuncture sessions calm and reset the nervous system , help to improve circulation, and balance hormones, all of which can help improve sperm health. Treatments are aimed at creating a comfortable environment and experience to help resolve symptoms by addressing their root causes. And no, there are no needles in "high voltage" areas (as my yoga teacher used to say).

Be a Self-Care Influencer with These Awesome Gift Ideas!

beth@pullingdownthemoon.com (Beth Heller) — Tue, 14 Dec 2021 20:49:43 GMT

Gift Ideas from Pulling Down the Moon

Have you become an influencer in your friendship and family circles? One of the silver linings of a fertility journey is that it often comes with a “PhD” in self-care. Because of the challenges that come with fertility treatment - mood swings, disappointment, stress and frustration - it’s essential that we cultivate light and joy, and learn to treat ourselves with loving kindness. Women who had never even considered a down dog before are now sharing the news about the awesomeness of yoga and therapeutic massage has been promoted from a luxury to a necessity.

But let’s be real - our “thing” might be fertility challenges, but everyone in our lives is dealing with something, especially as we navigate this seemingly endless pandemic. And the tools we have chosen to support our patients on their road to parenthood have benefits outside of the fertility realm.

Choose three items from our Gifts With Meaning Collection (excluding gift cards) and take 15% off with code GIFTSWITHMEANING.

These are just a few of our amazing Self-Care Influencer gift selections. Check out everything we have to offer at our online store!

To be a self-care maven this holiday season, choose three items from our Gifts With Meaning Collection (excluding gift cards) and take 15% off your total with code GIFTSWITHMEANING.

Electro-Acupuncture: Great News for Egg Quality Issues!

Fri, 03 Dec 2021 13:51:23 GMT

Learn more about new research that may help you conceive!

Poor egg quality is a common diagnosis in women seeking out medical fertility treatments like IVF and it can also be one of the most frustrating. At Pulling Down the Moon, we treat our clients’ poor egg quality with a variety of methods: nutrition supplementation that has been shown to improve egg quality, blood building massage sessions that support an optimal uterine environment and, of course, Traditional Chinese Medicine treatments including acupuncture, electrostimulation, moxa and herbal therapy.

In a study performed in 2019 by a team of researchers in Indonesia, electro-stimulation acupuncture (EA) (small alligator clips connecting a TENS-like unit to acupuncture needles, which provides a small, pleasant vibration during the treatment) was used to during IVF stimulation cycles in 24 women. In contrast to many other studies which have focused exclusively on acupuncture when used around IVF transfer, this study examines the effects of EA on the stimulation cycle and shows a 25% increase in rates of conception and markers for egg quality even when AMH levels were between 1.13 - 1.73 ng/mL. While this is a relatively small study, it shows the dramatic impact that acupuncture can have on every stage of the fertility journey.

Interested in holistic treatment at Pulling Down the Moon? Contact us for more information!

Acupuncture and Postpartum Depression

Fri, 19 Nov 2021 19:56:10 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

What is Postpartum Depression?

The birth of a baby not only causes excitement, joy, love, fear and anxiety: Chemical changes may occur that can also cause depression after birth.

Many new moms go through an emotional phase. This phase can include anger outbursts, mood swings, crying and mild depression. Some new moms have emotions that run much deeper for a longer period of time. Depression that lasts for an extended period of time after birth is called postpartum depression.

Many people may feel that postpartum depression is a character flaw or a mental weakness. On the contrary, postpartum depression is

caused by the extreme emotional and chemical changes that occur during or after childbirth. Women who have postpartum depression typically need medical care for least a short time. This medical care is focused on correcting the chemical imbalance in the brain caused by childbirth.

Acupuncture may also be helpful in treating the symptoms of postpartum depression. Before we explore that, let’s have a look at some of the things that may cause postpartum depression.

Causes of Postpartum Depression After Child Birth

Physical Changes

After childbirth a woman’s hormones fluctuate rapidly and her body cannot always adjust to these changes immediately. The main hormones involved are estrogen and progesterone. The thyroid also may not produce hormones the way it typically did before birth. These things can leave the mother feeling tired, sluggish and depressed. Other physical changes that occur may include loss of blood volume, lower blood pressure, lowered immune system response and changes in metabolism.

Emotional Factors

Emotional struggles can be caused by a number of things including sleep deprivation and feeling overwhelmed by all of the new changes in your life. During this time you are happy about your newborn but possibly feeling less attractive, struggling with your identity, and sometimes feeling like you have lost control of your life.

Lifestyle Influences

There are many lifestyle factors that can cause postpartum depression. On one hand, your baby is demanding attention in addition to attention you may need to give to older siblings or other people in your environment. On the other hand, you may be juggling exhaustion, a lack of support from your spouse or partner and possible financial adjustments that are necessary with the birth of a baby.

Genetics. Some women are genetically predisposed to be more vulnerable than others to receiving a diagnosis of postpartum depression. This is similar to being genetically predisposed to developing typical depression symptoms throughout life.

Acupuncture for Postpartum Depression Symptoms

Acupuncture can be extremely beneficial in addressing symptoms of postpartum depression. With acupuncture treatment , the body’s natural hormonal balance may be regained in a much shorter amount of time. Many of the emotional symptoms of postpartum depression have been shown to improve with continued acupuncture treatments. It has even been suggested that acupuncture may help to prevent the onset of postpartum depression.

Developing postpartum depression does not mean you are a bad person or a bad mother. Medical help is available. Talk to your family doctor or obstetrician to find out more about treatment of postpartum depression. Don’t wait until it’s out of control to seek help. If you feel angry at your baby, or are not able to care for your baby because of frustration or sadness, ask a friend or relative to keep an eye on your child until you are feeling better.

While it is recommended that you seek medical care in case of an emergency (such as if you feel like you may harm yourself or your baby) acupuncture is recognized as one of the most successful natural treatments for postpartum depression and depression symptoms in general. If you are experiencing symptoms of postpartum depression, or feel you may be at risk for developing such symptoms, please don’t hesitate to contact one of Pulling Down the Moon’s licensed acupuncturists or to schedule a treatment at one of our centers.

Meet Tamara Quinn

https://web.archive.org/web/20210302232157/https://www.pullingdownthemoon.com/services/nutrition-counseling/

Six Steps to Cultivate Resilience During Fertility Treatment

Thu, 19 Aug 2021 18:37:02 GMT

“I don’t know if I can go on.”

We hear these words a lot at Pulling Down the Moon. And in a year like the one we’re having, these words take on added weight. We’re tired, we’re burnt out and it feels like we’ve used our last drop of mojo just to survive this pandemic…let alone another cycle.

But you can go on. In fact, you can not only move forward, you can move forward with purpose and strength because you are more resilient than you know. And, resilience is something that can be shored up with some simple steps.

Six Steps to Resilience:

1) Allow yourself to be truthful about what you are experiencing and feeling.

Find a place where you can truly and authentically download what you’re going through. One of the biggest ways we become resilient is by combating the tendency to hold on to our negative thoughts and feelings. Seeing yourself reflected in compassionate eyes begins to heal the self-blame and anger that comes with fertility challenges.

2) Nourish yourself with healthy food.

Food not only fuels your body, it impacts your ability to handle stressful situations. Diet impacts brain chemistry in specific ways. Lean protein and complex carbohydrates balance blood sugar and help us maintain emotional balance and healthy fats provide the chemical backbone of mood-managing neurotransmitters. Adding an omega-3 supplement and/or probiotics have also been shown to prevent depression and anxiety.

3) Get your Zzzzz’s

Give yourself the amount of sleep you need to feel rested and not in need of caffeine, sugar or other stimulants. Researchers have known for years that shift work (working nights or rotating day/night shifts) is associated with depression, obesity, breast cancer, menstrual irregularity, endometriosis, infertility, miscarriage and pre-term birth. There is evidence that melatonin , our sleep/wake hormone, impacts the ability of the uterus to receive an embryo. The fast pace of modern life has put everyone at risk of chronic sleep deprivation.

4) Stretch and breathe.

Yoga is also the ultimate practice of resilience – we use the poses to bend, but do not break; we hold them with strength. Yoga reduces stress and anxiety and teaches us how to release muscular tension in our body, improve blood flow and lower stress hormones. Yoga works directly on the vagus nerve, stimulating our body’s rest/digest/nest processes that are the physical equivalent to resilience. Through yoga , your body can begin to relax and to heal. Once your body allows itself to relax, your mind will follow. Try our Yoga for Fertility Series starting on Sept 12th or drop-in for our weekly Wellness Wednesday classes starting Sept 15th !

5) Stay sexy.

Fertility troubles can often take the spice out of an otherwise normal sex life. Exercise regularly so you feel strong and shapely. Splurge on a new nightie that emphasizes your curves and makes you feel like a sex kitten. Make an aphrodisiac meal that you can share by candlelight with your lover. Sex helps you release tension and rekindle the closeness you might be missing as you and your partner work through your challenges.

6) Lighten your load and begin to let go.

Resilience is about discovering what you need to shed. In my 19 years at Pulling Down the Moon, during many of which I was working on my own fertility journey, I have seen that we all wear some negative emotion or belief like a shell. We believe our shell gives us form and shape, and fear that if we release this deeply held belief we will no longer be the same. The shell can be made of many different things – grief, fear, blame, anger. We believe that if we work hard enough and are a good enough person, we will get what we want. Some of us believe our fertility defines us. Resilience is the ability to begin to address these questions and fears, rather than allow them to shape our world. Once we let go, we begin to come out of our shell and take the form in life that reflects our potential. Infertility is a painful process, but one that can allow for immense liberty and personal growth. Don’t be afraid to bend. You will not break!

At Pulling Down the Moon our personalized, holistic approach helps you find the tools to build resilience in body, mind, and spirit. Have questions about how we can help? Contact us at info@pullingdownthemoon.com today!

Circle of Light

Fri, 11 Jun 2021 18:38:53 GMT

This past Sunday was class six of our 6-week Yoga for Fertility Series and it ended, as it has for the 17+ years we’ve been teaching it, with our Circle of Light ritual. For nearly two decades, our classes have ended in the same way. A candle is lit by the teacher and passed around the circle of students, and in turn each has the chance to share what they have learned about themselves during the fertility journey, offer gratitude to each other for support and affirm their fertility intention. Due to the pandemic, this past session was virtual, yet we still lit and passed the candle from hand to hand, screen to screen. Amazingly, the connection was something each of us could feel.

The words that women share change according to the unique journey of each student, but they are always words of affirmation, validation and, often, transformation. They reflect what we call our “sacred sauce” – our sangha.” Sangha is the Sanskrit word for a community of like-minded people. At Pulling Down the Moon our sangha is the Circle of Light created by our students, clients, practitioners, business staff and owners. We all show up to hold the dream for each other, to share our experiences and expertise, to cry when we are sad and to cheer triumphantly for each victory.

I wanted to share a quick video from the final class of our last yoga session where I share what the Circle of Light candles mean to me and how I use them on my personal “altar” to remind myself of the light of our sangha within and around me.

There are three candles in the Circle of Light Series: Intention, Release, Self-Love & Forgiveness . Each candle is created with fertility-safe scents and materials and contains a power crystal and dried flowers that are supportive and symbolic of its purpose. In addition, each comes with a link to an activation ritual that helps you to connect to the candle’s purpose – to ‘birth’ your intentions in the physical world. The Intention Candle affirms your intention to become a mom (or any other intention you choose to work with). Release is powerful for letting go of losses, disappointments and resentments. Self-Love and Forgiveness completes the process by reminding you that there is nobody more worthy than you to receive all the blessings the universe has to offer.

These candles, custom made for you by a former fertility patient and Pulling Down the Moon student, carry that lineage of support within them. They are a light in dark times, a reminder to forgive others and love yourself and a “north star” to remind you of your unwavering intention to become a parent.

Learn how Yoga for Fertility can support your journey by joining our FREE Online Yoga for Fertility Community Class on Thursday, June 17th at 6pm CST and purchase your own Circle of Light candle from our online shop or pick it up in-center today!

Our Journey To Parenthood

Mon, 19 Apr 2021 18:40:08 GMT

Eric and I always knew we wanted children, always wanted a family. We talked about it from the time we first started dating in 2016. Going back even years earlier, I had girlfriends encouraging me to freeze my eggs but I never went through with it. It was a combination of fear (can’t handle needles!), uncertainty of the future, my travel schedule (always an excuse!), you name it, I used it as a reason not to do it. When Eric and I met, some of those excuses and fears were alleviated as I could suddenly see the future. The picture of our family became clear.

We had our first joint meeting with Dr Rapisarda at FCI in the summer of 2017. We thought we were there to discuss freezing eggs but he said that given we were there embarking on this together, it was best that we freeze embryos. And so began our journey to Elliott James.

We did our first IVF cycle in November 2017. The shots, the ultrasounds, the blood tests… it was almost surreal to experience that first time. Your world suddenly revolves around daily injections, follicles and hormone levels. I remember our first trigger night like it was yesterday. We always seemed to trigger on Saturday nights! We got one embryo. One embryo from eight eggs. It became clear we needed to continue with more cycles given the odds of success. Those cycles followed in January and November 2018 resulting in two more embryos, both from the last cycle.

We were never able to do a fresh transfer because of my lining. It never wanted to cooperate even when I was being pumped with hormones. We tried our first frozen transfer in April 2019. The process was supposed to take 30 days – mine, it took 3 months and even then my lining was barely viable for a transfer. We were still hopeful but the pregnancy didn’t take. We tried another transfer cycle right away but we had to cancel it because my body just wasn’t responding. It was becoming clear that me carrying our child was not going to be part of our journey.

It was time to make a decision… try again or explore other options. We just couldn’t risk one of our remaining two embryos. Surrogacy was it but where do we even begin. Where do you find a person who is willing to give her body, give herself to help someone else bring a child in to the world? Then there’s the emotion of the whole process. I wouldn’t be pregnant, wouldn’t be able to experience that, feel our baby kick, know what I would eat, how I would care for myself – that lack of control was really hard to accept but it was our path.

We found an amazing organization, ConceiveAbilities , to help us through the entire process – finding a gestational carrier, getting us a lawyer, acting as our complete coordinator of what is a very complicated process. We were open to finding a GC anywhere in the country in an effort to be matched quickly. Not only did they find us a match in six weeks, they found us someone in Chicago. We met Steffanie for the first time on video in early January 2020. We instantly knew she was going to be our perfect match.

Its really hard to explain the relationship that develops between intended parents and a GC. Its intense, emotional, loving, all the feels. This part of our journey was particularly unique because at this point COVID was upon us which meant protocols at doctors appointments had completely changed. We couldn’t attend the transfer but drove her to and from and just waited in the parking lot. Our OB appointments became a routine of driving to the doctors office, hanging together in the waiting room and then heading back out to the car when she was called back so we could FaceTime during the appointment. We made it work and we loved getting to spend the time together even if it was in waiting rooms and parking lots.

We are forever grateful for the hospital in allowing both Eric and me to be there all throughout labor and delivery in addition to Steffanie’s husband. I was able to cut the cord and we could immediately hold Elliott which was something we feared wouldn’t be possible because of COVID. The hospital even went so far as to providing us a room on the postpartum floor. It was amazing to see how invested in our story everyone became over the course of those 14 hours. Doctors and nurses whose shifts had ended an hour before Elliott’s birth came back in the room so that they could be a part of this joyous moment. Hugs, tears, the quiet moment when a doctor said to me “you’ve waited a long time for him haven’t you”. Yes, we had waited a long time and it was worth the wait. Those moments and days in the hospital are ones we will truly never forget.

One constant in our journey are my friends at Pulling Down The Moon. They have been with us from the very beginning. Acupuncture and massage played a big role in not only my physical health but mental health as well. I instantly calmed the minute I walked in the door – every single time. It is the most inviting environment and despite my fear of needles, the acupuncture was something I came to love. We even had to do some of our shots there! Never a dull moment when you are beholden to the clock and miscalculate how long you’ll be at acupuncture! The connections that I made with everyone there became some of the most important to me in this journey as I could see myself in them. They had their own stories and worked there to help women just like me, just like them, get their families. I found that the support doesn’t end when it was not me who would be pregnant. They offered to help Steffanie, to let her use my package, to help the odds of us getting pregnant. I even found myself going back throughout the pregnancy for that mental break and self care I know I would get from my Pulling Down The Moon friends. They were also invested in my story and it meant the world.

The journey to parenthood looks different for everyone. When you’re in the midst of it all and feel like its not meant to be, its easy to lose hope and let the emotions take over. I’ve been there many times. Remember you’re not alone. There are resources and support systems that exist to help you along your journey. You don’t have to do this alone. We are a stronger family thanks to this journey and are so blessed to have our sweet Elliott James.

D.I. Why: Ear Seeds and Anxiety

Tue, 02 Mar 2021 19:42:33 GMT

We’ve said it a thousand times. The fertility process is a marathon not a sprint and the tools in our DIY Essential Fertility Tool Kit are the “energy goo” that can keep you going strong and possibly even cross the finish line faster.

As one of those gals that took seven years and five pregnancies to have two kids, it was the little things that helped me turn the fertility waiting game into a constructive period of time. Most of the little things that helped the most came from the practices of yoga and other traditional teachings where everyday life is treated as sacred and as an opportunity to make changes that can actually improve your health and fertility.

Managing anxiety is probably the one thing that makes the biggest difference in whether someone thrives or suffers on the road to parenthood. Studies show that anxiety levels in women doing IVF are equal to that of a cancer diagnosis. And I can 100% relate. As an already anxious personality, my fertility challenges presented me with a choice. I could struggle, alone and white-knuckled on the path to parenthood, or I could face anxiety head-on and learn how to manage it better. (In fact, that’s how Pulling Down the Moon came into being as Co-Founder Tami Quinn and I created a space for women who were struggling like we were to manage the stress, anxiety and frustration of infertility!)

Our Acupuncture Director Christine Davis is offered a Wellness Wednesday Workshop on Natural Ways to Reduce Anxiety which can be viewed by recording at your convenience with the drop-in registration or join her next Wellness Wednesday Workshop on May 12th at 6pm CST to learn about the benefits of TCM on your journey! One of the tools she shared from her Traditional Chinese Medicine expertise are Ear Seeds, literally small seeds that can be adhered to different acupressure points in the ear. When massaged gently, the seeds stimulate the point, generating a specific therapeutic effect. At Pulling Down the Moon we offer seed kits specifically geared to fertility, depression, stress, postpartum care, and anxiety.

Ear seeds are great whether or not you are seeing an acupuncturist on a regular basis. If you are in treatment, your practitioner may recommend you wear them between treatments to extend treatment benefits. If you aren’t currently seeing an acupuncturist, seeds are another great tool to help you manage specific conditions – like anxiety.

For me, ear seeds are also another way to practice mindfulness and remember my intention of finding balance and healing. Choosing a event that happens multiple times in my daily life, like starting my car, getting a message notification on my phone or brushing my teeth, as a signal to stop, take a breath and stimulate the ear seed creates a kind of rhythm of mindfulness and healing that helps me feel positive and in greater control of who I am and how I respond to the world around me.

D.I. “WHY:” Abdominal Wrap

Wed, 20 Jan 2021 20:18:33 GMT

Tool #1 is our Abdominal Wrap for Fertility

What is it? Our Abdominal Wrap includes a flannel cloth, organic castor oil and a proprietary blend of herbs traditionally used to support female fertility.
How do you use it? Simply saturate the flannel with castor oil and sprinkle with ½ teaspoon of herbs and place on your lower abdomen oil side down. Place a hot water bottle over top, cover with a towel and rest with your feet elevated for up to 30 minutes.
Who should use it? Good for everyone on the TTC path, especially recommended for thin lining issues and/or cycles with a short luteal phase.
When should I use it? We recommend wrapping from the first day of your menstrual cycle until ovulation.
Why abdominal wrapping?

Here are four key reasons why this traditional technique supports fertility:

Blood Flow – When we apply heat to a body part (think sprained ankle) we promote blood flow to the region. Blood is our body’s healing agent and helps to build a rich uterine lining and nourish developing egg follicles. Our special herbal blend provides gentle added support and nourishment.
Reduce Inflammation – Castor oil has a unique chemical makeup that allows it to be absorbed through the skin and function as an antioxidant helping to improve the uterine environment.
Warm the Belly – In Traditional Chinese Medicine there is a condition referred to as ‘cold uterus’, an imbalance of the yin and yang in the body leading to a colder core temperature. Without enough warmth (yang energy) in the uterus, the follicles may not fully ripen and body temperature won’t rise sufficiently after ovulation to support and nurture a growing embryo, if ovulation is able to occur at all. In this view, if the uterus is cold due to lack of blood flow, old dead cells can accumulate, further blocking healthy blood flow, and a vicious cycle is born.
Promote Relaxation – Taking 20-30 minutes a day to relax is a key part of supporting your fertility. Use the time to practice breathing, or enjoy a guided meditation.

Seasonal and Local Snapshot: Rhubarb Rules for Fertility and Beyond

Fri, 15 May 2020 21:32:07 GMT

It’s May in the Midwest and that means rhubarb! This leafy vegetable (surprise – rhubarb is not a fruit!) explodes from early spring soil every year, making it one of the few perennial vegetables on the planet. It’s ability to return, time after time, testifies to the vitality of the plant.

Rhubarb (called da huang in Chinese herbalism) has been used medicinally centuries in Traditional Chinese Medicine to help drain excess heat from the body, relieve constipation and alleviate different menstrual disorders, including endometriosis. It is not recommended to take rhubarb in a concentrated form (such as part of an herbal formula) when pregnant or nursing. And, when trying to conceive , it’s important to work with a trained herbalist to ensure rhubarb is right for your diagnosis. It is safe, however, to enjoy rhubarb in the food form while trying to conceive, expecting and nursing. In fact, most experts agree that rhubarb’s high fiber/low calorie, antioxidant and immune-boosting qualities make it a good addition to a fertility-enhancing and pre/postnatal diet.

The leaves of a rhubarb plant should never be eaten because they are toxic. It’s also recommended to cook rhubarb since the stalks contain oxalates, which may interfere with mineral absorption. The reddish-pink stalks of the plant can be sliced and roasted with honey or agave, used as a topping for yogurt or ice cream, or made in to a pie or a crumble.

Pulling Down the Moon’s Fully Fertile Nutrition Program takes a deep dive into fertility nutrition and appropriate fitness to maximize your chances of conception over the course of 12-weeks. Led by a registered dietician who is an expert in nutrition for fertility . Join our program today to learn more about foods that could benefit your fertility efforts!

How Stage IV Endometriosis forced me to find my voice

Thu, 02 Apr 2020 18:43:37 GMT

My first period came in January 1998. I remember it like it was yesterday. I was in eighth grade and I remember saying the cruelest thing I have EVER said to my Mom. I cursed her for making me be born a girl. I still to this day feel awful for those words having left my mouth, as my Mom is the most amazing mother in the world.

In high school and college, I would pass out from the debilitating pain and friends, roommates, and loved ones many times would find me in the fetal position just trying to breathe through the pain. What I learned from an early age from classmates, girlfriends, and women in my life is that we as women experience painful periods and it’s just part of being a woman. We (women) all experience this excruciating pain.

I went on for the next 20 years thinking it was completely normal to feel stabbing pain for 2-4 days every 28 days. I learned quickly that heating pads and Ibuprofen were my best friend. I always felt that this pain was not normal, but nobody outside of my Mom truly understood and believed me. It was in college where I first learned about Endometriosis and thought, hey I think this is what this pain is all about.

From 2007-2018, I saw nine doctors. Most of the doctors I saw, all said similar things, “We’re women, we’re used to dealing with pain. Every woman has painful periods.” Unfortunately, there were only two doctors who truly listened and believed me when I said I think I have Endometriosis. I felt defeated and crazy. I thought all these doctors are telling me this is normal that I feel like I am being stabbed in my uterus each month. I must be making this pain up. I was just surviving month-to-month and most definitely not thriving. As women we have an incredible gift of intuition, so trust that, trust that you know your body better than anyone else. Don’t be afraid to speak up!

My husband and I began our fertility journey 6 years ago. We tried naturally for 1½ years with no success. After 4 failed IUIs, 4 failed IVF transfers, and 3 miscarriages, I asked my doctor for more answers. She suggested two things: first was to do the Yoga for Fertility program with Beth Heller at Pulling Down the Moon. This was the first time I had been shown how to tune in and listen to my body in a supportive female community. I had never been so seen and loved within the fertility community. I have friends for life from that Yoga for Fertility program.

Second, my doctor suggested I see an Endometriosis specialist. I had excision surgery in November 2018. My surgery should have taken a max of 1-2 hours, instead I woke up 6 hours later to hearing news from my husband. My husband said “I have good and bad news, which would you like to hear first?” I said, “I want the good news first”. He said, “you were right, you have stage IV Endometriosis and bad news it was so extensive they removed your left fallopian tube.” Even though this news was the worst case scenario with Endometriosis, it was a blessing in disguise.

Hearing I was right and in fact did have Endometriosis, was the best news I had received in 20 years. I had finally felt heard, seen, and my opinions were valued. This new information changed everything for me and my fertility doctors. My doctors could now move forward with adjusting my fertility medications and procedure process based on my Endometriosis diagnosis.

I know many would be angry having a body that made you feel debilitating pain every 28 days. However, I am incredibly grateful for my Endometriosis journey because it has forced me to find my voice and learn how to advocate for myself and my body. I have also been able to share this information with my nutritionist who can better assist me. It takes practice and time in silence to tune in with our bodies and listen to what it needs and craves. Remember, you are the ONLY one who knows your body inside and out and no one else will advocate as fiercely for you or your body the way that YOU can.

About the author: Kasia has been a part of the PDTM community since March 2016. She has been trying to conceive for 6+ years, has had 5 failed IUIs, 7 failed IVF transfers, experienced 4 miscarriages, and has Stage IV Endometriosis. She is in the midst of her last and final IVF retrieval and transfer AND beginning her adoption and possible surrogacy journey. She is thriving as a Fertility Coach by empowering, supporting, and inspiring women on their fertility journeys. You can find her blog and contact information over at www.CoachingwithKasia.com

Learn how Pulling Down the Moon can provide community and support on your journey! Check our calendar for events today!

Simple Ways to Boost Your Immunity Now!

Mon, 23 Mar 2020 19:06:55 GMT

Between influenza, the novel COVID-19 , and other illnesses going around this time of year, it is a great time to incorporate some immune-boosting strategies into our daily lives. There are plenty of things we can do every day to enhance our immunity. Check out my recommendations below.

-Eat your fruits and vegetables; at least 5/day, but the more you can consume the better! Choose a variety of different fruits and vegetable to incorporate into your daily diet, this will provide a more diverse microbiome, which is important to enhancing gut health and immunity! Try incorporating a spinach in your morning smoothie, antioxidant rich berries in your yogurt or an vitamin C rich orange as a part of your afternoon snack.

-Get plenty of sleep; aim for 7 to 9 hours a night.

-Keep your gut in check, eating a variety of high-fiber foods, including whole-grains, fruits and vegetables, legumes, root vegetables and fermented foods like sauerkraut and full-fat yogurt. Be sure to incorporate a high-quality probiotic into your daily supplement regimen to support optimal gut and immune health!

-Incorporate daily movement; try to get your 10,000 steps in through walking or other forms of low-impact exercise such as swimming or yoga !

-Review your supplement regimen! There are many vitamins and minerals that are known to support immunity, such as vitamin C and D, Magnesium , Zinc and Selenium. Working with a Registered Dietitian is the best approach to ensure you are meeting your needs from a supplement standpoint.

-Reduce your overall stress; we know that chronic stress can wreak havoc on our bodies, particularly our hormones and inflammatory response. Try incorporating things like: acupuncture, yoga, less screen-time, and meditation to help combat stress.

To learn more about immune-boosting foods and supplements that are right for you, schedule a virtual nutrition consult today (available by phone or video conference) and work with one of our Registered Dietitians! Our online shop is also available for your convenience for all your supplement needs while sheltering at home!

Boost Your Immune System with Acupuncture

Thu, 12 Mar 2020 21:40:13 GMT

Most of us do not think about our immune system until we get sick even though a weak immune system is a major component of most chronic diseases. A weak immune system can result in disorders such as frequent/lingering colds, allergies, asthma, chronic fatigue, Crohn’s disease, rheumatoid arthritis, psoriasis, and many more. How we feel every day is essentially an indicator of how our immune system is working. Acupuncture is a safe and natural way to stimulate, strengthen, and balance the immune system. Studies have shown that regular acupuncture treatments can increase the number of T cells the body produces. This is important because T cells destroy harmful bacteria and viruses in the body. The increased cellular response provided through acupuncture lasts for several days after the treatment. Over time this strengthens the immune system similarly to how lifting weights regularly will strengthen muscles.

While being proactive and strengthening your immune system to prevent your body from getting sick is important, it is also important to seek natural and safe ways to treat illness as well. Most over the counter and prescription medications we are given are used to suppress the immune system. While this method is useful for limiting symptoms and managing pain, it is one of the reasons people become dependent on the medication. Acupuncture is an effective alternative to those medications. Acupuncture regulates the immune function as well as treats the underlying causes of the disease. Acupuncture helps with reducing symptoms, speeding up healing, decreasing excess phlegm, and decreasing inflammation which results in a decrease in the amount of time you spend sick. It is important that we work on building our immune system up so our bodies are capable of fighting off anything nature throws at us.

As many of you are at home right now, try these acupressure points to boost your immunity remotely! Studies have shown that a great acupuncture point for your immune system to use at home is Zu San Li (St36). You can apply acupressure to this point daily to help boost your immune system and the overall health of the body. This point is located 4 finger widths down from the bottom of your knee cap, along the outer boundary of your shin bone (see image below). For those of you having a lot of sinus issues, my absolute favorite point is He Gu (Li4). You can apply acupressure to this point to relieve any issues with the head and face including: congestion, head colds, allergies, headaches, fever, sinusitis, chronic pain, and many more. This point is located on the back of the hand between the thumb and index finger.

Want to learn more? Schedule a virtual consult with your practitioner to discuss acupressure points for self-care, discuss if herbs may be a good fit for you at this time, and just chat with your trusted advisor to reduce stress while maintaining fertility wellness until we can treat you in person! Call us at: 312-321-0004 to schedule or email: michelle@pullingdownthemoon.com today!

Setting Goals vs. Resolutions

Wed, 12 Feb 2020 15:32:45 GMT

The beginning of a New Year is often synonymous for many with starting fresh, creating new goals and resolutions. In talking with family members, friends and clients it seems there is a common theme around goals and resolutions revolving around health and fitness whether it be healthy eating, cooking more and eating out less, exercising, and the list goes on. Is it just me or does it seem that January and February are always the busiest time of year in gyms and fitness centers, as well as, well the produce aisle, where did all the kale go?! However, come the middle of February to beginning of March the gym rush seems to die down and the produce section seems much more bountiful. Why is this and how can we maintain those healthy habits year-round?

Personally, I’ve never been one to make a year-long resolution or goal, the thought of promising to do something for an entire year is just daunting. I don’t want to promise myself “I won’t eat sweets for a year, I am surely setting myself up for failure and overlooking the happy medium in achieving healthy habits. This is where weekly and/or monthly goal setting comes into play.

Creating weekly or monthly goals can be much less daunting and actually seem doable. I encourage clients to have a few overall goals, but then create small goals every week or month to ultimately make progress towards hitting those goals. The small goals may change depending on what is going on in your life on a weekly or monthly basis, by making these modifications you are still able to make forward progress towards the ultimate goal(s).

For example, you may have a goal around cooking more and eating out less. A weekly goal one week may be to cook four meals and then the following week this may change to cooking two meals vs. four because of work commitments, etc. Allowing for these modifications to goals not only sets you up for greater success, but also helps to create a long-term habit.

If you haven’t had success in achieving your year-long, New Year’s resolution, perhaps the idea of weekly or monthly goals will resonate with you. I challenge you to start by picking three, doable goals for the week! Try a yoga class, schedule a massage for yourself, go to a free informational event to support your journey! If your goals revolve around nutrition, schedule a nutrition consult today and work with one of our Registered Dietitian to develop an individualized plan to help you achieve your fertility, prenatal, postpartum, condition-specific, and/or health goals!

Ride the Roller Coaster

Sat, 08 Feb 2020 15:51:42 GMT

New Year’s goal setting is tough when your goal (BABY!) is not in your control. No matter the timeline you allot yourself or how hard you work to make it happen, it may or may not come to fruition. As a goal driven woman, that is heartbreaking to accept.

I like to work toward things and celebrate when I achieve them. When trying to conceive, I started to do everything that was in my control…see a reputable Reproductive Endocrinologist, adjust lifestyle factors, modify my diet, take proper supplements and get weekly acupuncture. I adopted a mood of empowerment, to make my healthiest self to prepare for conception. I am still upkeeping the changes…and I am still trying to conceive.

I am currently on clomid in prep for IUI #3. As I started a new cycle, it struck me that my emotions have developed a unique cycle of their own:

Cycle Day 1-3: Depressed because I am not pregnant

Cycle Day 3- 7 : Swallowing down clomid with a dose of forced optimism. Emotions run wild.

Cycle Day 8-14: Anxious anticipation to see how I responded to the meds and when the IUI will be scheduled

Cycle Day 14- 24: A mix of hope and positive thinking swells the majority of the two week wait

Cycle Day 24-28: The last few days of the two week wait brew anxiety and negative thinking, as if I already received a negative pregnancy test result

Cycle Day 28 – Upset and mad at the negative result of the pregnancy test.

Repeat Cycle.

The yoyo of emotions is real and it is tiring. I want to be hopeful and believe it is possible, but being pulled to the other end of the spectrum becomes more painful, feeling like a positive pregnancy test is the impossible dream. I began to think…How can I learn to ride this fertility roller coaster better? Sure, there are some unexpected twists and turns, highs and lows, but can I learn to EXPECT those challenges and manage my energy BETTER around them?

My new goal is to strive for balance regardless of the cycle phase. Remain present for all that is coming up for me emotionally and physically, but not allowing it to throw me. I will root down and rest into the truth that I WILL BE OKAY, regardless of the outcome. It is a PRACTICE and everyday an opportunity to try the ride again, inviting more ease.

Fish Oil Supplementation to Improve Male Fertility

Wed, 05 Feb 2020 15:34:12 GMT

Studies suggest that infertility affects approximately 15% of all couples, and although conventional wisdom suggests that infertility is a female issue, the reality is approximately 40% to 50% of fertility issues are due to male factors. Much research suggests that a healthy diet rich in certain nutrients, such as omega-3 fatty acids, antioxidants, other vitamins, specifically, vitamin D and folate, and low in saturated fat and trans–fat is associated with good semen quality. Fish, shellfish, other seafood, poultry, cereals, vegetables, fruits, low-fat dairy, and skim milk have been found to be positively associated with several semen parameters as well. Fish and fish liver oil in particular also contain other essential nutrients, that have been associated with better semen quality. With that said, there is now new research and data focused on the intake of fish oil supplements and testicular function as measured by semen quality and reproductive hormone levels.

After examining data from nearly 1,700 young men, researchers determined that fish oil supplementation was associated with a higher sperm count and improved levels of hormones, specifically lower FSH and LH levels; higher free testosterone to LH ratio that contribute to male fertility, according to the report published in JAMA Network Open.

However, the amount of fish oil the men in the study took was wide-ranging, so there is no specific quantity that can be suggested from this study. Furthermore, because it’s an observational study, we can’t assume a causal or contributing relationship between fish oil supplements and positive outcomes; a double-blind, randomized, placebo-controlled study is the preferred method of research to support a positive correlation.

In the meantime, most everyone can benefit from more fish in our diets! Incorporate wild, organic, preferably low-mercury fish, such as wild salmon, shrimp, tilapia and whitefish to name a few, into your diet 1-2 a week. Try swapping out a deli meat sandwich with a tuna sandwich or a steak for a piece of wild salmon during the week and you will be naturally getting in some healthy fish oil along with tons of other nutrients, like vitamin D, iron, zinc and magnesium that support fertility. If fish is not your jam, try supplementing a high-quality fish oil supplement to achieve optimal benefits.

To learn more about ways to increase fish in your diet as well as find a fish oil supplement plus other supplements to support sperm health and optimize your fertility- schedule a nutrition consult today and work with our Registered Dietitian !

Reference: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2758861

Nutrition Goal Setting in 2020

Mon, 20 Jan 2020 21:55:56 GMT

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

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

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

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

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

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

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

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

Importance of Choline Supplement in Pregnancy and Proper Dosage

Sun, 12 Jan 2020 15:35:39 GMT

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

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

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

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

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

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

Simplifying the Best Diet for Fertility

Thu, 19 Dec 2019 18:16:19 GMT

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

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

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

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

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

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

Yoga for Holiday Stress

Thu, 19 Dec 2019 18:15:11 GMT

It’s the most wonderful time of the year, right? But if the onslaught of holiday parties, shopping, and family gatherings has you feeling a bit stressed out, you’re not alone. How many more times is Aunt Ginny going to ask when you’ll be having a baby? Before you snap or find yourself making up stories to distract from your fertility situation, try these simple yoga techniques to stay grounded and let all that chatter melt away.

Get into your breath

Before reacting to someone or something, check in with your breathing and see if you can allow it to slow down. Try Samavritti pranayama, or equal breath to help calm your mind and relax your body. Start by bringing your attention to the tip of your nose, inhaling and exhaling through your nose if comfortable. Notice the length of your inhale and exhale, and work towards equal breathing by silently counting to four on your inhale and exhale: “In-2-3-4, Out-2-3-4. Let your breath move deeply through your abdomen, expanding your diaphragm as you inhale and gently drawing in as you exhale, working towards twelve rounds of breath.

Gently move your body

Try some easy yoga poses to relieve stress, even if you’re in the restroom at a holiday party! One of my favorite moves to ease tension in the mind and body is the forward fold, which can be done in a variety of ways. Try a halfway forward fold or L-shape, walking your hands down a wall (or on a countertop) as you take your feet hip-width distance and create an L-shape with your body. Take 4-5 deep breaths to relax your shoulders, lengthen your spine, and send your sitting bones back evenly behind you. Then take your feet wider and find a dynamic squat-forward fold by bending your knees as you exhale and returning to the forward fold with an inhale for another five rounds of breath.

From this wide leg forward fold, with hands either supported by a wall or on blocks, take a gentle open twist by bringing your left hand under your face and lifting your right hand up towards the sky, or to your right hip. Breathe deeply for several rounds of breath to gently massage your digestive organs in this twist, and then repeat on your left side. Take one more symmetrical forward fold of your choice, coming up slowly when you’re finished, and hopefully you’ll return to your holiday season feeling a bit more at ease in your body.

Beat the Winter Blues in the New Year with a FREE Yoga for Fertility Community Class (with me!) in Chicago or in Highland Park with Cassie on January 11th at noon!

Did you know Yoga for Fertility can reduce anxiety by 20% or more in just six weeks? Join my next series in the New Year to support your journey starting on Saturday, January 25th at noon!

Featuring a New Supplement: PlusOne Prenatal Vitamin

Mon, 25 Nov 2019 18:19:19 GMT

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

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

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

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

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

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

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

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

Tips to Feel your Best During the Holidays

Thu, 21 Nov 2019 18:23:38 GMT

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

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

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

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

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

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

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

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

What to learn more? Book your virtual nutrition consult https://web.archive.org/web/20210302232157/https://www.pullingdownthemoon.com/services/nutrition-counseling/ online or by calling 312-321-0004 today!

online

Our Favorite Fertility-Friendly Holiday Recipes

Thu, 21 Nov 2019 18:21:37 GMT

Healthier Hot Chocolate

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

1 tbsp unsweetened cocoa powder

10 oz hot water

½ teaspoon vanilla

1-2 teaspoons real maple syrup

¼ cup whole milk or non-dairy milk

sprinkle of cinnamon (optional)

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

Faux Latte

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

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

½ teaspoon vanilla

1-2 teaspoons real maple syrup

Sprinkle of cinnamon (optional)

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

Red Cabbage Slaw with Candied Pecans

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

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

Candied Pecans

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

Makes ¾ cup candied pecans

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

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

Pumpkin Pie

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

Makes one 9-inch pie

Crust

⅓ cup pitted dates (about 8 deglet noor dates)

1½ cups pecans

2 tablespoons coconut oil

Filling

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

½ cup canned coconut milk or whole milk

½ cup maple syrup

½ teaspoon salt

1 teaspoon cinnamon

½ teaspoon ginger

¼ teaspoon nutmeg

⅛ teaspoon cloves

2 large eggs

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

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

My Journey to The Moon

Tue, 12 Nov 2019 18:27:01 GMT

Hello beautiful readers! My name is Christie Frisch and I’m delighted to introduce myself, having recently joined the team at Pulling Down the Moon, River North. As a postpartum doula and licensed massage therapist specializing in fertility, prenatal and postpartum care, I am a passionate advocate for women and the women-identifying, especially when it comes to supporting new, expecting and trying-to-conceive mamas in experiencing each unique journey into parenthood to its fullest. I feel incredibly fortunate to get to do what I love every day.

My own entry into motherhood was a crucial turning point for me in so many ways, inspiring me eventually to redirect my professional focus into holistic wellness. In those richly transformative early weeks following my daughter’s birth I recall feeling that no one around me seemed to “get it,” despite my having numerous family and friends nearby. An internet search led me to a new moms group, where the universal complexity of our experiences impressed upon me deeply. What other dimension of the human condition could offer the potential for such beauty, and also such rawness? I was fascinated. And I wanted to help support women in tapping into as much of the beauty as possible, despite the natural stress and challenge each journey brings.

I’ve lovingly refined my signature treatment, energy balancing massage, which I tailor to each client’s needs over the expansive course of the childbearing journey. From fertility enhancement all the way through the “fourth trimester” I seek to lift up and understand each client’s evolving needs, listening actively throughout consultation and each treatment as I integrate sound, reiki energy work, aromatherapy and guided meditation to create the ultimate massage experience (I like to think of it as a “massage plus”). My approach is inclusive and empowering, and we are all about incorporating time-honored healing arts from around the world to enhance our clients’ experience at each juncture.

2019 has been an exciting year for me for a host of reasons, not least of which has been joining the fabulous community of wellness professionals at the Moon. It is with much gratitude that I am now offering the five-part Fertility Enhancing Massage protocol to Pulling Down the Moon clients on Tuesdays and every other Friday at the River North location. I received extensive training in the FEM protocol under Meredith Nathan, which I found to be both complementary and enriching to the modalities I’ve previously employed.

It’s already been abundantly rewarding to work with Meredith and the massage therapy team at the Moon, where I’ve found so much like-mindedness among us. My approach has always been grounded in the view that at its best, massage therapy has the potential to activate and enhance the body’s self-healing ability, producing real results that can positively impact our clients’ lives. I view my work as nothing short of guiding my clients toward realizing this potential for themselves. There’s no greater privilege than working with others who share such belief in the value of our work and I greatly look forward to the chapter here ahead. I look forward to taking care of you when you schedule your massage therapy appointment! Take time for your this season and let us support your journey at each stage! Book Now

Nooks and Crannies

Tue, 12 Nov 2019 18:25:05 GMT

You May Not Control All the Events that Happen to You, but You Can Decide Not to Be Reduced By Them – Maya Angelo

My miscarriage at 43 wasn’t just the loss of a baby, but the realization that my baby years might be behind me. Having suffered from infertility, it never felt like they were with me. I spent almost all of my 30s and part of my 40s trying to have a baby. In the past, I would’ve trudged forward and tried again, but after this loss it occurred to me it might no longer be an option. Sure, all women at some point face the fact that their baby making time is over, all for different reasons. What felt different, at least for me from an infertility point of view, was this was just something else I didn’t have control over. It also occurred to me that I identified with trying to have a baby. I’d spent over a decade thinking, planning, and working on my family. My future suddenly looked more like a blank slate, rather than timelines. Up until this point, I’d avoided planning much of it, such as my next career move or even a big vacation, having thought there might be a baby to interrupt my plans. The idea that I could make future plans without interruption was exciting to me. Simultaneously, I was filled with regret. The dichotomy of my emotions was intoxicating.

Similar to my infertility journey, I found it challenging to speak about my newest realization. When I did manage to speak about it, either it felt like no one understood or it was Déjà vu all over again as I found myself greeted with insults disguised as well intended advice. Yes, I was sad I lost my baby just when I thought I beat the odds of getting pregnant again. After that loss, it did feel like it was time to move on…but to what? On one side, I didn’t want to let go and on the other I celebrated my infertility journey being over!! Yet, I couldn’t shake the feeling that it wasn’t really me deciding, but somehow infertility was. That it again had the upper hand. The fact is, had I not struggled with it, I wouldn’t have been forced up against the pane (or do I mean pain) of my baby window by still trying to push out another baby at 43.

Where does this leave me? I’m not certain yet, my loss was only 5 weeks ago. There is a new lightness underneath my thoughts when I see my future no longer being held by the chains of infertility that for so long infiltrated my life. To help me through this change, I’ve used breath work (Try this Yoga Breathing Video to get you started!) and a very simple yoga practice. I dream of attending (not just teaching) a full yoga class, but recent life has been hectic and I’ve not prioritized time to do this. Which lead me to my Nook and Cranny practice. I’m literally fitting it into the nooks and crannies of my life. If there’s a 5 minute slot between tasks, you’ll find me in a forward fold or downward dog. My Nook and Cranny practice has done wonders and I highly recommend it. Just as with starting anything new, start small. That’s the great thing about Yoga, it can be done anywhere for any amount of time and you will benefit from it. I’ve practiced while the kitchen sink filled with water. Heck, I’ve done it in the driver’s seat waiting in the carpool line (my car was off and I was 10 minutes early!). Hello to neck circles and Sama-vritti (balanced) breath. My Nook and Cranny practice relaxed my tensions, cleared my thoughts, and opened my mind. Take time to find your nooks and crannies wherever you are on your journey (Try Yoga Poses You Can Use Now! to get started) as I know it will make a difference!

If you struggle to do this on your own, let us help you with our upcoming Holiday Survival Online Yoga starting just after Thanksgiving that will get you through the stressful holiday season or plan for a series in the new year! Save during the holiday week with the Holiday Survival Online Yoga Series (12/8-1/12) available for only $50 on Cyber Monday (save $100) or get the $99 Wild Card this month towards a full in-center series in January (save $111)! Call us to learn more at: 312-321-0004 today!

Essential Oils to Soothe the Spirit

Mon, 11 Nov 2019 18:31:05 GMT

Essential oils wonderfully enhance the spa-like experience during your acupuncture treatment. At Pulling Down the Moon we offer this additional option to our acupuncture patients. Different essential oils can be used to treat different ailments. One amazing oil is Bergamot, and I love to use it in the office on my patients. It is helpful in Traditional Chinese Medicine (TCM) to regulate the qi flow, which means it keeps the energy flowing in our bodies and minds smoothly and evenly. It is a great mood balancer for that reason. So, if your anxiety is high and you cannot seem to ground yourself using Bergamot oil will help to calm you down. If you are feeling low and depressed, it also has the ability to bring you up and help lift your spirit when you are down. It works wonders for your emotional state during the holidays and is especially useful during this season!

Another oil I use to help alleviate mental tension and has a nice Christmas time scent is Peppermint essential oil. Dabbing a small drop of these oils behind the ears or at certain stress points on the body can help achieve its therapeutic effect. If a patient prefer not to wear the oil, they can take a few deep inhalations of it instead. At Pulling Down the Moon we also use specific essential oils for each phase of the menstrual cycle when trying to conceive, whether naturally or throughout a medicated fertility treatment cycle. The first phase oil is called Activate The Blood & Qi, it is meant to be used during the period. It helps detox the body by riding toxins through the shedding of the uterine lining. The second phase oil is called Nourish the Sea of Blood, it is meant to be used after the period has ended to leading up to ovulation. It helps with building the lining back up and with enhancing the quality of the developing egg/s. The third phase oil is called Lift Spirit and is meant to be used at ovulation time. It helps ensure ovulation occur. The fourth phase oil is Nourish Yin & Blood, it is used after ovulation has occurred up until the period begins (it is one of our oils used during pregnancy). This oil helps strengthen the quality of the luteal phase of the cycle, bettering the chances of implantation of an embryo where conception is the goal. The oils are safe and indicated during trying to conceive and during pregnancy when used in the correct manner as done by our experienced acupuncturists.* Another way of reaping the benefits of the oils without having to wear them is using them in an essential oil diffuser if you are concerned at all about placing them directly on the body. Of course, if our acupuncture patient requests no use of oil we respect that. Any oil used during your treatment can help boost the healing you get from the acupuncture itself.

For further information or any questions please feel free to email me at anna@pullingdownthemoon.com and to schedule an appointment for Acupuncture or any or our holistic health services, please call our office 312-321-0004. To purchase any of our fabulous oils please visit our offices in Chicago or Highland Park and/or our online store, including the Fertility Wellness Sampler (including Activate, both Nourish oils, Lift Spirit). Learn more at our FREE in-center Chicago event “Essential Oils for Love and Fertility” on Feb 4th!

Anna Pyne LAc, MSOM, FABORM

anna@pullingdownthemoon.com

* https://www.acupuncturetoday.com/mpacms/at/article.php?id=32065

Unwinding Your Mind Using Art

Mon, 11 Nov 2019 18:29:46 GMT

“I found I could say things with color and shapes that I couldn’t say any other way – things I had no words for. ~Georgia O’Keeffe

“Art enables us to find ourselves and lose ourselves at the same time. ~ Thomas Merton

Drawing and painting has been a form of therapy for me since I was a child. It was a way to escape, a way to calm my mind and spirit and a way to express myself when I couldn’t find the words to do so. I could spend hours just lost in a creative zone.

After every Unwind the Mind session, I tell my clients to make sure they are practicing their favorite relaxation techniques at home to ease stress and anxiety post massage during the 2 week wait. The two week wait can be a time where anxiety levels are high and emotions are heightened. It’s important to take time for self-care and relaxation.

Creative art therapy can help one reduce stress, improve self-esteem, explore emotions hard to explain with words, improve symptoms of anxiety and depression and cope with a difficult or traumatic life event. It is known to calm the nervous system. It can create a quiet and meditative state of mind.

I like to use art as a form of meditation. After a long day and usually right before bed, I will take a moment to do some deep breathing exercises and then get to doodling. I put on some music and light candles and incense to set a vibe. Sometimes I just sit in silence and really check in from within. I try not to think about what I am drawing/painting and I just let my mind/pencil/paintbrush just flow. The art I produce in these moments is for no one but myself to see so there is no fear of judgement. I use colors that fit my mood in the moment. Blues and greens can be calming and healing. Reds can stimulate energy and passion. Yellows and oranges are bright and radiate warmth. I love drawing eyes and lips, leaves and flowers, different patterns and random shapes. At the end, I often am left feeling lighter and free of whatever was hanging over me that day.

Again, you don’t have to be an artist to use art as a way to unwind. Try picking up an adult coloring book, doing a collage, origami, beadwork, knitting, embroidery, vision boards and even dance. All are great ways to just let go and quiet the mind. You can also keep an art journal using collage and doodles as a form of self-expression when words are not easy to come by.

Join us for a FREE experiential event in Chicago to unwind and learn more about the benefits of Fertility Enhancing Massage for your journey! Save your spot today for Creative Expression to Unwind the Mind on Thursday, November 14th at 7pm here!

Chrissy Langford LMT

Here are some great articles and blog posts about using art as a form of meditation and to reduce stress:

https://www.huffpost.com/entry/study-says-making-art-reduces-stress_n_576183ece4b09c926cfdccac

https://www.tandfonline.com/doi/full/10.1080/07421656.2016.1166832?journalCode=uart20#.V2GKm-YrI6g

https://www.psychologytoday.com/us/blog/arts-and-health/201606/art-making-and-stress-reduction

https://mindfulartstudio.com/meditate-through-art/

https://www.health.harvard.edu/mental-health/the-healing-power-of-art

If you would like to find a professional art therapist or dig deeper into what art therapy is:

https://arttherapy.org/

10 Minute Mindfulness Drawing Meditation Tutorial you can easily do at home: https://www.youtube.com/watch?v=0kcAFq7C_CA

Guest Blog Feature: My Journey

Mon, 11 Nov 2019 18:28:24 GMT

We have been honored to be part of this amazing journey with Christina. Today, she opens her heart to you and shares how she owned her personal journey with support at The Moon to get through.��

“After a many years of trying to conceive, I decided to see a reproductive endocrinologist. We went through several rounds of clomid and IUI without any success. My doctor told us that we most likely would not be able to have children naturally, so she suggested IVF. I was lost at this point, because they couldn’t find anything wrong with me or my husband, Andrew. We were told that we had a really high rate of success of conceiving with IVF. So, we went through our first round of IVF thinking our struggle was finally over. After the egg retrieval, we received a phone call that all of my eggs were immature, but they were able to mature some in the lab and fertilize them. In that cycle, we ended up with 3 embryos, 2 of which survived to transfer. After the dreaded two week wait, we went in for a blood test, but the pregnancy test was negative. My reproductive endocrinologist told me that she wasn’t confident that another cycle would yield different results and that I could have something rare called ‘oocyte maturational arrest.’ I was crushed, but took a few months to think about the next steps. During this time, we tried naturally and still nothing.

We decided to see another reproductive endocrinologist. After our second egg retrieval with a different stimulation protocol we received the phone call that again all of my eggs were immature and this time, none were able to be matured in the lab. We got zero embryos from that cycle. My doctor told me that if I did have oocyte maturational arrest, there really wasn’t anything that could fix the outcome and if I was going to try again, I should try at CCRM in Colorado.

I am an ICU nurse and was at work when I received this news. I panicked and just wanted to literally run away, but obviously I couldn’t. I had what I would consider a nervous breakdown right in the middle of the break room. To be honest with you, I felt like a piece of me had died. I had never felt such pain in my life. This is where Pulling Down the Moon came into the picture.

At my first Acupuncture appointment, I tried to keep it together because I felt like a crazy person. In my mind, I kept telling myself things like ‘you shouldn’t be this upset. It’s not like you were diagnosed with something life threatening’ or ‘you’ve only been through two cycles, so don’t complain.’ Well, I couldn’t keep it together. I ugly cried as soon as Dr. Shimmel sat down and introduced herself. And this is the moment the transformation began.

Dr. Shimmel, and all the staff at Pulling Down the Moon, nurtured me during a time that I was my most vulnerable. For the first time in years, I felt like I had an outlet. They actually understood my pain. Through the holistic approach, I learned to better to take care of myself both mentally and physically. I don’t know how to explain it other than bringing a plant back to life little by little. Every week after Acupuncture sessions, I had one more tool to help me cope with the trauma of infertility.

And by the time I was ready for another ivf cycle, my mind and body felt so rock solid that ‘no matter the outcome I was going to be okay. No matter what I was going to be a mommy’ (one of the mantras she helped me develop). Also, can we talk about my (fertility-enhancing) massage sessions with Chrissy? Chrissy’s energy is SO powerful. During your massages with her, you feel a warmth and embrace that nurtures the pain away.

After 6 months of preparation at Pulling Down the Moon, we booked a flight to Colorado for our one day workup. We did an egg retrieval with CCRM several months later, and in this cycle, ONE MATURE egg out of 18 eggs retrieved, fertilized, and made it to a blastocyst. This one mature egg—out of 55 eggs retrieved over 3 cycles, gave us a glimmer of hope, but we were aware that our chances to conceive were very low. That little embryo that took will be born this January and we could not be more thrilled to meet him.

1 in 8 couples are struggling with infertility. While this is not a life threatening diagnosis, it is a hard and long battle that no one needs to fight alone. For those struggling, I am here for you. I will continue to fight for you. Your pain is my pain.�? -Christina @cfeli6891

Learn how we can help you on YOUR journey at: https://www.pullingdownthemoon.com/our-center/ and call us to get started at: 312-321-0004!

(��: Jamie Colette @colettepark on IG at: https://www.colettepark.com/)

I Never Thought Becoming a Mama Would Be Hard…

Wed, 09 Oct 2019 19:58:35 GMT

My parent’s were able to have my sister and I. My husband, Daniel, has parents that went through infertility, and with the help of medication, were able to conceive him and his sister. And sure, you learn things in sex ed class, but no one teaches you just what real life can bring when you find out you cannot have a baby on your own.

Dan and I had gone back and forth for many years about wanting children and how many. We both came from families in which there are two children, and although that seemed like the obvious choice, something was not settling right with me. For example, we have one dog, Mr. Big, and we love him to pieces. For nine years, he was our fur-baby, and I didn’t want another dog. And although animals and humans are not the same, my heart was in the same place…if I could have a baby, I wanted to have one. One in which I could set all my heart and efforts on.

After over a year of trying to conceive, Dan and I were referred to a specialist to look into our fertility struggles. After a surgery to clear a blocked tube, finding out about a cyst I had, and enduring many, many blood tests, it turned out that there were problems on both sides, and the odds of conceiving without medical assistance were less than 1%. IVF would give us a chance of up to 75% success in conceiving, and not knowing what I would be in for, we decided privately that IVF would be our shot (no pun intended) to have a baby.

And so we informed our extended families of infertility and the journey of IVF we would be headed upon. Our fertility doctor is one of the best in the Chicago land area, and we felt as positive as we possibly could in a situation of the unknown. I had seven eggs retrieved, and all seven were successfully fertilized. In the process of IVF, we ended up losing some of the embryos and were down to three to be sent for genetic testing. One did not make it, and one came back positive for transfer. There was one embryo that did not come back with a result, and I remember the doctor’s office asking me if I wanted to have the embryo retested. Dan and I decided that we did, and while that embryo was sent out, I could have the embryo that came back positive transferred.

And so we did.

A few days after a successful transfer, we were cautious and careful in everything I did. I took off work the day I went for the blood test to find out whether or not I was pregnant. I wanted to be alone.

And then I got the call…the transfer worked, and we were pregnant.

I decided not to tell Dan until he got home, as I wanted the chance to surprise him like other women got to do when they took a successful at-home pregnancy test. Except my way was through several blood tests at the doctor’s office. I had baby Air Jordan’s and flame-less candles set up in what would be the future nursery. When Dan came in, he went upstairs and was surprised with the good news. He was so happy, and I was feeling things I couldn’t believe…I was finally pregnant.

Right before the transfer it is important to note that we received information that the embryo that needed to be retested came back positive. Stunned at this news, we decided to keep that embryo frozen and would think about the possibilities later.

It was time for some additional blood tests to see how the transfer was doing and the pregnancy progressing. I remember getting the call telling me that the HCG numbers should have doubled but mine did not. They would need me to come in again for another test. Worried about what could happen, I did all I could to shield Dan for the heartache and pain of bad news. The numbers were not rising, and I had a miscarriage.

We were devastated.

Making those calls to the family members was only part of the pain. Knowing how excited Dan was about me being pregnant, and then telling him we had lost our baby, well, some moments truly make you stronger in life. That pain is something I will never forget.

Still…we still had one embryo left that could be transferred. Soon my body healed and with continuous shots and medication, I was ready for the transfer of the final embryo we had; the “surprise embryo that was retested and came back positive. I remember that whole week acting completely different than I did with the first transfer. I was doubtful and felt like I needed to prepare myself for disappointment again. It would help me when something bad happens this time around if I already expected it. But, Dan reminded me to stay focused on this fighter embryo.

And so I tried with all I had in me.

We had the transfer, and I remember our nurse specifically telling us to do everything opposite we did with the first transfer. “You’re not superstitious are you?, she asked. Being that I am not, we tried to be as normal as possible and not live in fear of the tiny embryo that was fighting to stick inside of me and become a positive pregnancy. And even though my body was reacting completely different with this transfer than from the first one, I did all I could to remain calm. Daniel was my greatest supporter and without him, I don’t know if I could have stayed true to my word on believing this time would be different.

Then the day came for the blood test to determine if I was pregnant. This time, I went to work and tried not to think about what the result would be. When I got the phone call that afternoon, the nurse was happy and told me the transfer was successful, and we were pregnant. Still, knowing that things could take a turn for the worse (the HCG number was still lower now than with the first transfer), I played my emotions cautiously. A few days later, I took another blood test, and the HCG number grew more than expected. I remember getting the call and this time things were dramatically different. The pregnancy was healthy and successful and although anything can happen, we were further along than before! I called Dan with the news, and I will never forget the tone in his voice or how he responded that day. It was an amazing moment of complete joy.

Speed up nine unforgettable months, and on April 19, 2018, my water broke. On April 20, 2018, after four hours of pushing, I gave birth to the most beautiful, healthy blessing in a baby boy. His name is Ferris Jobs, and Dan and I love him so much our hearts hurt. We chose not to find out the gender or tell anyone our name choice. When the nurse handed him to me and said I had a son, Daniel and I looked at each other and cried. It was the happiest moment of our lives.

In the story of Ferris, I wouldn’t change a thing.

He will grow up knowing that he was born to do great things, that he was wanted and loved by his parents more than anything in this universe, and that there is a guardian angel always looking out for him.

He is our rainbow baby, and the greatest love of my life.

**Check out Tess’ book, I’m Very Ferris, in the tea room at Pulling Down the Moon in Chicago on your next visit and follow us on Instagram for an upcoming giveaway to win your own copy! Participate in the Candlelight Remembrance Yoga with the #waveoflight on Oct 15th and let us honor your little one lost too soon during Pregnancy and Infant Loss Awareness Month.

BIO:

Entrepreneurship has always been Tess’ dream job, and after having her miracle baby boy, Ferris, she realized there was no better time than the present to follow this dream. Ferris is Tess’ last embryo and the answered prayer of faith, love, and science through IVF.

Tess made the decision to become a professional children’s picture book author and compose the I’m Very Ferris series after leaving corporate America and, once-and-for-all, jumping into the risk of starting her own company. Reading holds a very special place in her heart, and this next stage of her career has Tess teaching something she is so passionate about in the lives of children through her picture books. Tess is also training to run the New York City marathon in November 2019. She loves to host parties and celebrate life, no matter how small the occasion!

Tess earned a Bachelor’s and Master’s Degree from Elmhurst College, which is also where she met her husband, Dan.

“I am a mother, first and foremost, and everything else comes second. I believe you really can have anything you want…but you are going to have to work for it and expect nothing to be handed to you. I am a do’er and believe in living the good life. Having my health, loving so hard it hurts, and remembering that life was meant to be lived – that’s what is important to me.

My husband often calls me his real-life Steve Jobs because I respect what Steve said and live my life and teach my son to believe in the following whole-hearted: “Here’s to the crazy ones, the misfits, the rebels, the troublemakers, the round pegs in the square holes… the ones who see things differently — they’re not fond of rules… You can quote them, disagree with them, glorify or vilify them, but the only thing you can’t do is ignore them because they change things… they push the human race forward, and while some may see them as the crazy ones, we see genius, because the ones who are crazy enough to think that they can change the world, are the ones who do.

LINKS:

https://tesskossow.com/

https://www.facebook.com/imveryferris/?modal=admin_todo_tour

https://www.instagram.com/tesskossow/

https://www.linkedin.com/in/tess-kossow-100657178

Healthy and Fertility Boosting Fall Produce

Sat, 05 Oct 2019 20:00:06 GMT

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Acupuncture During Pregnancy

Thu, 03 Oct 2019 20:02:57 GMT

As an acupuncturist working in the fertility field , I am frequently asked if Acupuncture is safe during pregnancy. I am here to answer that question! Acupuncture is a completely safe and effective treatment for minor to moderate pregnancy symptoms. It is important to know that there are many medications that are considered unsafe to take during pregnancy and while breastfeeding. That is why many patients turn to acupuncture (as I did during my own pregnancy) to treat even common symptoms unrelated to pregnancy to avoid taking medication unless it was deemed necessary.

Here is a list of symptoms Acupuncture can treat during your pregnancy journey.

First trimester:

Nausea and vomiting
Constipation and/or hemorrhoids
Fatigue
Urinary discomfort or chronic UTIs
Headaches and migraines
Insomnia
Anxiety and depression
Carpal tunnel/arthritis
Threatened miscarriage

Second Trimester:

Lingering first trimester symptoms
Pain
Sinus congestion
Hypertension
Preeclampsia
Emotional Imbalance

Third Trimester:

GERD/acid reflux/heartburn
Neck pain
Back pain
Sciatica
Rib pain
Leg cramps
Headaches and migraines
Insomnia
General discomfort
Itching
Sinus congestion
Anxiety
Preparing the body for labor

Postnatal:

Discharge
After pains
Perineal pain
Incision pain
Breast discomfort
Fatigue
Insufficient Lactation
Mastitis
Baby blues/postnatal depression

While acupuncture can treat a variety of symptoms during your pregnancy there are still areas of the body that should not be needled while you are pregnant. This makes it very important that you choose an acupuncturist that specializes in fertility and/or pregnancy. Pregnancy is an amazing and exciting time in your life and you should make sure your body feels amazing too!!

Book your appointment with Christina in Highland Park or Buffalo Grove! Acupuncture support for fertility, pregnancy, postpartum care, and general wellness is available in Chicago seven days a week, too! Book an Initial Acupuncture Consultation with the $99 Wild Card and save $51 this season!

Specials are available with services from our partner CocoonCare AND Pulling Down the Moon! Check it out today!

References:

https://www.ncbi.nlm.nih.gov/pubmed/31392990 – low back pain and pelvic pain

https://www.ncbi.nlm.nih.gov/pubmed/30423471 – anxiety and depression pre/postnatal

https://www.ncbi.nlm.nih.gov/pubmed/30261764 – treating nausea and vomiting

https://www.ncbi.nlm.nih.gov/pubmed/31483927 – safety of acupuncture during pregnancy

Acupuncture Explained

Wed, 02 Oct 2019 20:05:33 GMT

The value of your practitioner

Why do I need to come in to the office?

One of the beautiful aspects of acupuncture is that your body is seen and understood as the complete instrument that it is. Your acupuncture point system is endlessly evolving. If you have graduated out of weekly or twice weekly acupuncture sessions, or have fallen out of the habit of coming in to the office, this post if for you. It is also for those who are at the end of their fertility focus, may be on a break, or are wondering if they can use acupuncture for different reasons.

What is important about coming to see your acupuncturist is that they will assess the current state of your health and choose point combinations that will tune your instrument, or all out repair it. It needs to be done in the office every now and then, even though we send you home more educated, with homework, or with goals accomplished.

There are ways to make this easier and less stressful. Pull out your calendar! As you assess your healthcare plan for the next year, look at the entire year ahead. Break it down into quarters, seasons, and peak stress times. Book a sequence of appointments for at least 2 weeks before an event like a holiday, a change in season, or as the quarter winds down. Book 2 appointments the week before tax season or school starts. It is great to touch base with your wellness team to be reminded of how to stay on track. This will help you be at your best.

Women have the opportunity to use their menstrual cycle, also, for scheduling structure. The frequency of office visits depends on what is going on for you, and what your cycle or the year is like. Talk to your acupuncturist to find out what fits best for you. For some, it could be coming during your period, to help keeps things moving. For others, it could be better to come in before you ovulate. Reach out and ask us how we can help recharge your wellness routine.

Come in and see us then have a great Fall! Book and save in October with our BOO-GO special that includes a FREE follow-up session ($95 value)!

Myo-inositol and D-chiro-inositol for PCOS

Mon, 16 Sep 2019 20:08:33 GMT

We’re sharing some of our best tips for managing PCOS with diet, lifestyle, and supplements to support patients not just during PCOS Awareness Month but all year long! We love working with clients with PCOS, because there is so much you can do by changing your habits to positively impact PCOS. A PCOS diagnosis is based on the Rotterdam criteria, which includes 1) irregular menstrual cycles with absent or irregular ovulation, 2) cysts on the ovaries, 3) elevated androgen levels. Two of these 3 characteristics must be present for a diagnosis of PCOS.

Another common characteristic of women with PCOS is insulin resistance with 60-75% of women with PCOS have insulin resistance regardless of body weight. When you have insulin resistance, your insulin isn’t working as effectively as it should to get glucose out of your blood and into the cells of your body to be used for energy. The pancreas compensates by pumping out more insulin. These elevated insulin levels seem to be at the root of the elevated androgen/testosterone levels commonly found in women with PCOS. Thus addressing the insulin resistance in PCOS may help lower insulin and testosterone levels and improve menstrual cycle regularity. You can read more about managing insulin resistance here.

So this is where inositol comes in as a really helpful supplement . Inositol is a nutrient found in beans, grains, fruit, and nuts that research has shown to be beneficial for PCOS. There are 9 different forms of inositol, but two forms have been shown to be beneficial for PCOS. These are myo-inositol and D-chiro-inositol. Myo-inositol in combination with D-chiro-inositol may help lower insulin and testosterone levels and increase menstrual cycle regularity in women with PCOS making it a very helpful tool in your PCOS management strategy. The body’s normal ratio of myo-inositol to D-chiro-inositol is 40:1, and a recent study has shown that this is the most effective ratio in supplemental form for restoring ovulation in PCOS. At Pulling Down the Moon, we carry Ovasitol, which contains the recommended 40:1 ratio of myo-inositol to D-chiro-inositol.

Beyond PCOS, myo-inositol also may improve egg quality and may reduce risk for gestational diabetes when taken during pregnancy. Book a nutrition appointment to further discuss ways to help manage your PCOS and try a complimentary Community Yoga for Fertility class !

Reference : Nordio M, Basciani S, Camajani E. The 40:1 myo-inositol/D-chiro-inositol plasma ratio is able to restore ovulation in PCOS: comparison to other ratios. Eur Rev Med Pharm Sci. 2019;23:5512-5521.

It’s Time for a Prana Party

Mon, 16 Sep 2019 20:07:22 GMT

I have a question and I want you to be honest (and not judge yourself for your answer)! How do you feel at the end of the week? Do you feel exhilarated …exhausted…fulfilled…or like you could dive into a large pizza? Forget about a week, what about in a day? Does the day leave you feeling happy and whole OR empty and broken (or somewhere in between)?

Life has a pace to keep up with. There are appointments to make, deadlines to meet and challenges to tackle. The constant hustle can drain you of your vigor. The fertility journey can be especially depleting. The stress can rob you of joy and the worry can overwhelm your sense of peace.

Prolonged imbalance of your energy can lead to anxiety, depression, physical pain and even sickness. Not ideal for anyone, especially those trying to conceive.

Unfortunately, it is not possible to completely eliminate stress from our lives. That would be unnatural and out of balance. It is possible, however, to COUNTER the drain of energy OUT with replenishing energy IN.

In demanding times, it’s easy to forget that you are in the driver’s seat of your life. You control the speed and can pump the brakes as needed. You have the personal power to enhance your vibration in the world and boost your PRANA. Prana is a Sanskrit word that means your vital energy, a.k.a. your gas in the tank, the strength of your blood flow, the fullness of your breath, your will to thrive! In Traditional Chinese Medicine, prana is the same concept as “chi or “qi.

Prana is ESPECIALLY important when on the path to conception. Not only do you need enough energy to sustain yourself, but you also need enough energy to grow a human! So how can you boost your prana?

We gain prana by doing things that nourish us, both physically and spiritually. For me, that means eating vegetables and lean proteins, to stabilize my blood sugar. It means going to the lake to be by water, so I feel more balanced. It means taking a bath on a Thursday night with my favorite essential oil and meditating in the morning, before the activity of the day picks up.

What boosts my prana is not necessarily what will enhance yours, as we are all unique individuals. Here are some ideas that could help to nurture your vital essence. Which resonate with you?

Being in nature
Eating well – lots of vitamin rich food
Moderate exercise that leaves you energized – NOT depleted
YOGA is WONDERFUL ��
Deep Breathing
Journaling
A cup of tea with a good friend (grab a FREE cup of a caffeine-free blend for your journey while at our center!)
A cup of tea by yourself
Listening to music that soothes you
Taking a rest
Getting good sleep
Treat yourself to a massage
Meditating
ANYTHING THAT MAKES YOU FEEL MORE WHOLE, REFILLED AND REPLENISHED WITH YOU.

You can call it Self Care, you can call it a Prana Party… they are the same wonderful thing: Taking time to slow down and take care of YOU. Build your energy reserves so you are capable, creative and authentically you – radiating out in the world, with a sense of balance and ease.

If you are inspired by this concept of Prana and harnessing it to support your fertility journey, inquire about the next Yoga for Fertility series at Pulling Down The Moon!

Try a FREE Yoga for Fertility class in Chicago or Highland Park on Monday, October 21st at 7pm!
Interested in joining the series? New sessions are starting: Thursday, October 10th at 6pm for Online Yoga for Fertility; in Chicago on Saturday, October 12th at 12:15pm and Wednesday, October 30th at 7pm (with me)! For Highland Park, the new session will start on Monday, October 28th at 7pm!

Finding Calm

Sat, 07 Sep 2019 20:11:50 GMT

With each passing year, things seem to get busier. More appointments, more work requirements, more life events, more things to do. Then there’s the well meaning family members and friends: why aren’t you pregnant yet? My friend tried This Thing and it worked for her, so you you should try it, too! Then there’s social media and the internet: EVERYONE seems to be happier and more successful than you – here’s what you SHOULD be doing to do to be happy ALL THE TIME. It’s all a never ending stream of NOISE. Where does it stop? How can you simmer down and quiet the stream of mental debris that constantly stimulates worry, fear, anxiety, and frustration?

Here are my suggestions. They aren’t a complete list, but these are the important ones. It may take time to incorporate them all:

Say it with me: “No. “I’m sorry, I’m not available. It’s ok to put yourself first and say “no when what is being asked of you will compromise your wellness. Clear a path for your ability to think clearly, breathe, and do the things you need to do to feel balanced. Much like Marie Kondo’s method for clearing physical clutter, you need to decide what’s important in your life mentally and emotionally. Say YES to the things that create the life you want (even though they may be difficult, too, sometimes) and NO to the things that are holding you back from that life.
Disconnect. Social media has been fun over the past couple of decades, right? There are some good and some (really) bad parts, but study after study emerges showing the negative impact that it can have on your mental and emotional state. If you are having trouble completely disconnecting – especially if work or other interests require you to connect with SM – limit your interactions with these apps/websites. Give yourself a specific time frame in which you allow yourself to use them in a positive, uplifting manner.
Get help. There is no shame in reaching out to a professional if you need help with mental wellness. This could be a mental health professional, a religious guide, etc. Someone who you trust, who is impartial, who has training in helping to guide you is ideal. This doesn’t mean you are signing up forever – sometimes a few sessions can really help to clarify and ground you. I feel like the best therapists are the ones who hold a “mirror up, so to speak, so that you can see things as they are, then help you to appreciate the beauty that you see.
Center yourself. This could be with meditation, prayer, yoga, journaling, long walks by the lake – whatever helps you to focus on one, two, or ten things–instead of the thousands of thoughts that are constantly flooding in otherwise. I like to think of Georgia O’Keefe’s “Sky Above Clouds painting – the thoughts are just clouds floating past. Try not to hang on to them and instead just observe them and let them float past. There are some amazing smartphone apps: FertiCalm and FertiStrong, Insight Timer, MindfulIVF, Headspace, etc. that have tons of guided meditations for everything from general anxiety to trouble sleeping to going through an IVF cycle.
Find gratitude. Keeping a Gratitude Journal helps with this. Write just a line or two each day about something you are grateful for. It could be the delicious muffin you had for breakfast, the painless phlebotomist experience, your favorite song coming on the radio, the friend who went out of her way to give you the support you needed. Many studies have shown that focusing on the positive aspects of life actively literally rewires the brain to feel happier and more positive.
Try Acupuncture. A modality of Traditional Chinese Medicine (TCM), acupuncture is a therapy for the mind, body, and spirit. With regular (once or twice per week, usually) treatment, you will see many aspects of your physical, mental, and emotional self come into balance. Acupuncture is known to be helpful for everything from pain to allergies to digestive stuff to fertility, but it can also be helpful for balancing the mental state and emotions.

Firstly, an acupuncture visit is usually very relaxing! Most who haven’t tried it don’t believe me when I say that, but when else do you take 30 min to just lie still, no phone, not going to sleep (although it’s ok if you do!), not talking or listening (except to quiet music)? This is a deeply restorative time to be quiet, soft, grounded.

Acupuncture has mounting scientific evidence showing that regular treatment can help with reducing anxiety, depression, and other emotional disorders. In TCM, there is a strong connection between the physical state and the emotional state. By creating a state of harmony throughout the physical body, balanced mental/emotional wellness is the natural outcome.

In TCM, fertility is associated with the element of Water. When water is too abundant or too scarce, the earth and all forms of life suffer, including our own bodies. The element of Water shows its emotional imbalance in the form of Fear/Anxiety. When we are in a constant state of stress (life, work, family, infertility, etc), we put ourselves into a constant state of “fight or flight. This creates a situation in which our bodies focus only on staying alive for the moment rather than long cycles like those required for fertility. By using acupuncture, we are able to break that constant loop of stress, find grounding, and reconnect with our natural cycles which can lead to improved fertility.

Choosing to find serenity in this life takes effort. Just think about when someone says, “Calm down! or “Relax! Has anyone ever calmed down or relaxed just by hearing that? I don’t think so. By regularly making the choice to build the space for quiet, for reflection, for balance, you are creating a foundation for the life you are searching for.

Learn more during our upcoming webinar “Acupuncture for a Medicated Cycle” on Tuesday, September 17th at 6pm! Click here to register to view it live or watch the replay at your convenience!

Ready to get started? Book your appointment now and save with the You Pick Two special this month!

PCOS and Coenzyme Q10 Supplementation

Wed, 04 Sep 2019 20:19:36 GMT

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!

5 Root Cause Approaches to PCOS

Wed, 04 Sep 2019 20:18:23 GMT

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.

The diagnosis of PCOS varies based on the criteria used by your doctor and may look for the following: hyperandrogenism , chronic anovulation , polycystic ovaries, and oligoanovulation .

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!

GOOD NEWS! Lifestyle factors such as diet, exercise, and stress reduction combats against your predisposition! 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.
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 the next session of Pulling Down the Moon’s 6 Week Yoga for Fertility series (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!

Wanna learn more on the root cause approach? Book online or give us a call at 312-321-0004.

Be well,

Diana

From Practitioner to Patient: A Different Kind of Journey

Wed, 04 Sep 2019 20:13:57 GMT

Never in a million years did I think I would be in the position I was a few months ago. My In Laws met my husband, son and I at a diner near our house. They had just come back from a cruise the day before. My mother in law proceeded to tell us that the doctor had told her she needed to go on dialysis-that she was in Stage 5 Kidney failure. Instantly the idea popped into my head. I knew my blood type was 0+ and while sitting in that diner, my gears were turning. After we left the diner, I told my husband my thoughts. I wanted to get tested to see if I could donate to his mother.

Over the next two weeks I nervously thought of how to offer my kidney to her. We invited my In-laws over for dinner one night, and while chatting in our family room, I told her. We had been trying to conceive for about 9 months for our second child- to no avail. I shared with her that I believed that there was a reason why we weren’t getting pregnant and that was so I was able to give this gift to her. She was speechless. It took her two days to be able to come up with the words to thank me for offering. We scheduled our initial appointments at University of Illinois at Chicago to get onto the registry. After several vials of blood and several meetings with various health care professionals, we were sent on our way. Two weeks later, I received a call from the nurse coordinator to tell me that I was a perfect match. My mother-in-law and I both laughed in disbelief at the news. This was really happening. Here we are now, with the transplant planning process started, still in disbelief that this had come together so fast. It is amazing to me how there had to be an incredible amount of situations that had to line up in order for this to become a reality. How could this be incidental? Our desires for a second child must be put on hold for a while, but this means that our child and future children can have their Nana around a while longer. No good plan survives its first encounter with a harsh reality. Maybe sharing my story might be able to resonate with others going through difficult times and having to make difficult decisions.

As I am preparing for the next steps, I scheduled my Cleanse Massage and my therapeutic nutrition consultation with the team at Pulling Down the Moon to support my wellness during this process. I am grateful to have found ‘The Moon’ and joined the Massage Team to support women on their journeys with fertility, pregnancy, postpartum care, and all the stressors life brings. I will go on leave for this journey after my mother-in-law’s clearance is finalized and looking forward to supporting your journey before, as well as, after my recovery!

Let us take care of you on your journey and book your massage today!

Folate vs. Folic Acid for Male Fertility

Mon, 26 Aug 2019 20:20:58 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

Reviewed for Accuracy By:

https://web.archive.org/web/20210226034528/http://www.alisonlautz.com/ https://web.archive.org/web/20210226034528/http://www.alisonlautz.com/

Registered Dietician and Fertility Nutritionist

Most women trying to get pregnant know that boosting their folic acid intake is important for initiating a healthy pregnancy and preventing birth defects such as spina bifida. Of equal, but lesser-known importance is the need for their male partners to make sure they’re getting enough folic acid and folate too. Several studies have demonstrated that optimal intake of folic acid for men working on their fertility is just as important as it is for women.¹ In this article, we will dive into the science of why men should optimize their folic acid intake as well as women, specifically covering folic acid benefits for men trying to help their partners conceive.

What is Folic Acid?

Folic acid is the synthetic version of vitamin B9. (Spoiler alert—folate is the natural form of B9 found in the foods we eat, or don’t eat.) The trick is that our bodies need both forms of B9 to keep important DNA processes running, particularly ones connected to optimal fertility and making healthy babies—meaning both healthy egg quality and healthy sperm quality. Many foods and supplements are fortified with folic acid because our bodies don’t store it very well.² This means that people often need to supplement both versions of vitamin B9 to maintain appropriate and therapeutic levels of this critical nutrient. Most prenatal vitamins are fortified with good levels of folic acid, but men aren’t usually the target market for these particular supplements . Nevertheless, the benefits of folic acid for men trying to enhance their fertility are important to understand.

What is Folate?

Folate, as mentioned above, is the naturally occurring form of B9 found in foods like asparagus, avocados, bananas, black beans, beets, broccoli, Brussels sprouts, eggs, edamame, lentils, nuts, oranges, spinach, and seeds.³ Like folic acid, optimal folate levels are important for DNA processes that are critical to healthy sperm count and quality, specifically DNA methylation and synthesis.⁴ The body usually absorbs nutrients best in their natural, food-borne format, of course, which is why Pulling Down the Moon has a certified fertility nutritionist on staff who works with both men and women. Our 12-week “ Fully Fertile Nutrition Program ” is designed to help couples optimize their nutrition for both fertility and life in general. This includes getting both healthy food and optimal fertility supplements to cover individual nutrition circumstances. Ask your doctor to get a blood test to determine whether your B9 levels are too low—or too high.

Folic Acid Dosage and Safety Precautions

As with most nutrients, too much of a good thing can be just as bad as too little of a good thing. In the case of folic acid, it’s far more common to get too little rather than to get too much. Depending on your individual circumstances, the right levels of folic acid for men fall between the range of 400 mcg to 1,000 mcg per day. However, taking folic acid doses higher than 1,000 mcg per day can disguise another vitamin deficiency—vitamin B12 deficiency.‌⁵ Getting too little vitamin B12 can also cause infertility problems in men. Both vitamins B9 and B12 are crucial in making healthy red blood cells and maintaining brain health. In addition to the studies indicating multiple folic acid benefits for men, optimal B12 levels have been shown to improve sperm count, DNA quality, and motility.⁶‌

Working with our fertility nutritionist and our other holistic fertility service providers can help you figure out how to eat and supplement so that you get the best amounts of all the nutrients you need without going overboard or getting too little.

Who Needs Extra Folic Acid?

Everyone should get the right amount of folic acid, but couples who are trying to get pregnant should most definitely consider ensuring that they are getting at least 400 mcg of folic acid a day. Folic acid helps improve both egg and sperm quality and quantity. The benefits of folic acid for men and women also include improved cardiovascular health, stronger red blood cell quality, and a lower risk of stroke. It’s well understood that for pregnant women, optimal folic acid levels reduce the risk of neural tube defects in their babies, but studies also show that correct folic acid intake can also reduce the chances of passing along genetic predispositions for diabetes, autism, and childhood leukemia.⁷‌

There’s one more thing to know about folic acid for men (and women): alcohol consumption can impede your absorption of this critical nutrient.⁸‌ So consider reducing or eliminating alcohol intake while trying to improve your fertility.

The Role of MTHFR Polymorphisms and 5-MTHF in Improving Sperm Parameters and Pregnancy Rates

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!

Benefits of Folic Acid for Men

There are quite a few benefits of folic acid for men that go beyond just fertility, although this is the primary concern we’ve discussed thus far. Some of the other major benefits optimal levels of folic acid can bring include:

1. Mental Health

Mental health is so important for you and your partner as you progress in your fertility journey, and whatever its outcome. Healthy relationships, healthy work-life balance, and even physical health all depend on good mental health. Several studies have shown that people suffering from depression show lower blood serum levels of vitamin B9 in both forms.⁹ Good nutrition is generally connected with better mental health and fertility. It’s all connected.

2. Heart Health

Speaking of how your entire body is an integrated system working together, optimal folic acid levels have also been shown to improve cardiovascular health, specifically in reducing the risk of stroke.¹⁰ Cardiovascular health is integral to reproductive health and erectile function, so again, it makes sense to get a blood test to measure vitamin folic acid and folate levels and then work to optimize them for overall health.

3. Hair Growth

While studies have been inconclusive so far about the ability of folic acid or folate (either form of vitamin B9) to grow more hair, there is a correlation between low levels of vitamin B9 and poor skin, hair, fingernail, toenail, mucous membrane, blood, and gastrointestinal health generally.¹¹

4. Fertility

As we have discussed so far, one of the folic acid benefits for men is that optimal levels can improve sperm count, health, and quality. Folic acid also has another vitally important role in men’s reproductive health, however. Studies have demonstrated that it can help men overcome erectile dysfunction.¹² Apparently, folic acid levels can also help make things happen.

Nutrition for Men’s Fertility

Folic acid and folate are just a small part of the nutrient profile that can help optimize men’s fertility and women’s fertility. Some other crucial nutrients to look into if you’ve been trying to get pregnant include:

If you and your partner are trying to conceive, schedule a consultation with us at Pulling Down the Moon today. We provide a wide range of holistic fertility services (like acupuncture and massage therapy ) that all support both of you as you optimize your health to increase your chances of having a baby.

References

¹Mathieu d’Argent, E., Ravel, C., Rousseau, A., Morcel, K., Massin, N., Sussfeld, J., Simon, T., Antoine, J.-M., Mandelbaume, J., Daraï, E., & Kolanska, K. (2021). High-Dose Supplementation of Folic Acid in Infertile Men Improves IVF-ICSI Outcomes: A Randomized Controlled Trial (FOLFIV Trial). Journal of Clinical Medicine, 10(9), 1876. https://doi.org/10.3390/jcm10091876

²Folate vs. Folic Acid: What’s the Difference? (n.d.). Cleveland Clinic. Retrieved December 8, 2023, from https://health.clevelandclinic.org/folate-vs-folic-acid

³Folate Benefits and 13 Folate-Rich Foods to Try. (2021, November 3). Cleveland Clinic. https://health.clevelandclinic.org/benefits-of-folate

⁴Segre, J. (2023). Methylation. Genome.gov. https://www.genome.gov/genetics-glossary/Methylation

⁵‌Harvard School of Public Health. (2012, September 18). Folate (Folic Acid) – Vitamin B9. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/folic-acid/

⁶‌Banihani, S. A. (2017). Vitamin B12 and Semen Quality. Biomolecules, 7(4), 42. https://doi.org/10.3390/biom7020042

⁷‌Khan, K. M. (n.d.). Folic Acid Deficiency (VA MEDICAL CENTER, MATHER , CA, Ed.) [Review of Folic Acid Deficiency]. Folic Acid Deficiency; National Library of Medicine. Retrieved December 8, 2023, from https://www.ncbi.nlm.nih.gov/books/NBK535377/

⁸‌Johns Hopkins Medicine. (2019). Folate-Deficiency anemia. John Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/folate-deficiency-anemia

⁹Bender, A., Hagan, K. E., & Kingston, N. (2017). The association of folate and depression: A meta-analysis. Journal of Psychiatric Research, 95, 9–18. https://doi.org/10.1016/j.jpsychires.2017.07.019

¹⁰Wang, Y., Jin, Y., Wang, Y., Li, L., Liao, Y., Zhang, Y., & Yu, D. (2019). The effect of folic acid in patients with cardiovascular disease. Medicine, 98(37), e17095. https://doi.org/10.1097/md.0000000000017095

¹¹National Institutes of Health. (2022, November 30). Office of Dietary Supplements - Folate. Nih.gov; National Institutes of Health. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

¹²Elshahid, A. R. M., Shahein, I. M., Mohammed, Y. F., Ismail, N. F., Zakarria, H. B. A. E.-R., & GamalEl Din, S. F. (2019). Folic acid supplementation improves erectile function in patients with idiopathic vasculogenic erectile dysfunction by lowering peripheral and penile homocysteine plasma levels: a case‐control study. Andrology, 8(1), 148–153. https://doi.org/10.1111/andr.12672

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.

Guest Blog: The Stress of It All

Thu, 22 Aug 2019 20:22:21 GMT

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.

References:

https://www.reproductivefacts.org/faqs/faqs-about-the-psychological-component-of-infertility/q1.-what-impact-does-infertility-have-on-psychological-well-being/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016043/
https://www.reproductivefacts.org/faqs/faqs-about-the-psychological-component-of-infertility/q2.-how-do-i-know-if-i-could-benefit-from-psychological-counseling/

Late Summer

Wed, 31 Jul 2019 19:05:58 GMT

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 (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!

Lower Stress from Conception to Postpartum with Massage

Wed, 31 Jul 2019 19:04:13 GMT

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!

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

Navigating the Supplement Aisle to Support Your Fertility Journey

Mon, 29 Jul 2019 19:07:17 GMT

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!

Demystifying Insulin Resistance and the Impact on Fertility and Pregnancy

Sat, 20 Jul 2019 19:08:48 GMT

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.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4179873/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3277302/

Check out our upcoming webinar for more information on this topic with our NEW SERIES: Beyond the Blog!! Join us on Monday, October 21st at 6pm CST for “Yoga and Nutrition for PCOS and Beyond”!

Are you looking to manage your PCOS, weight, and/or insulin resistance? Make an appointment with one of our Registered Dietitians today!

Put On Your Rose-Colored Glasses

Wed, 17 Jul 2019 19:10:24 GMT

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

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

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

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

Gratitude has a way of slowing you down and filtering your view of life, allowing you to see the rosy hues. They are there, BUT it takes some reprogramming of the brain to recognize them BEFORE you see the dark tones. Believe it or not, we are programmed to find the threat in things first. This stems from way back, when humans were being chased by lions and tiger and bears (oh my) and had to defend themselves to survive!

Thankfully we do not need to operate that way, but our mind is still programmed to scan our environment for what is wrong, what is threatening us.

As a result, we can see “threats in people that we don’t like, jobs that over-stress us and get caught up in drama, losing sight of the bigger picture.

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

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

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

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

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 Two-Week Wait: Your Holistic Guide to Wellness

Tue, 09 Jul 2019 19:12:57 GMT

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

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

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

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

Physical

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

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

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

Social

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

Emotional

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

Nurture ~ Empower ~ Peace ~ Joy ~ Warrior

Spiritual

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

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

Links:

Yoga for Fertility – https://www.pullingdownthemoon.com/services/yoga-classes/
Fertility Enhancing Massage (FEM) – https://www.pullingdownthemoon.com/services/therapeutic-massage/
Meditation Apps:
Ferticalm & Fertistrong: http://ferticalmapp.com/ & http://fertistrong.com/
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/

Fertility Break? Fertility Boost!

Mon, 08 Jul 2019 19:14:24 GMT

Several months before ovulation, many different factors are either adding to or subtracting from an egg’s health: the nutrients present in the body, stress and inflammation, hormone balance, pelvic blood flow and ovarian oxygenation. In fact, researcher Jonathan Van Blerkom of the Department of Molecular, Cellular and Developmental Biology at the University of Colorado Boulder concluded that “Findings from several studies indicate that embryos with the highest implantation potential originate from follicles that are well-vascularized and oxygenated. Likewise, sperm travels for 6-8 weeks through the body from the time of birth – and the overall health of the body impacts it at every step along the way.

Though taking a break (for whatever reason) can cause impatience and stress, having one may actually be an opportunity in disguise! Whether a month or two or even three, being proactive during this time can have a profound impact on your health, your mood, and your fertility. So schedule in some relaxation time, good foods and supplements, acupuncture, and a detoxifying or blood-building massage.

Join us for the FREE Webinar “Should I Take a Break from Treatment” on Tuesday, September 24th at 6pm CST! Learn how the Fertility Enhancing Massage Protocol ™, or ‘The FEM Protocol ™ can help you prep for the next cycle!

Yoga at the Plate

Sat, 29 Jun 2019 18:42:24 GMT

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

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

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

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

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

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

Tips for Enhancing Male Fertility

Sat, 22 Jun 2019 18:44:21 GMT

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!!

How to Support Healthy Estrogen Metabolism

Thu, 20 Jun 2019 18:50:06 GMT

Do you struggle with conditions associated with estrogen excess, such as irregular cycles, fibroids, endometriosis or PCOS? Luckily there are some diet and lifestyle factors and supplements that can help you manage.

Eat your fiber. Excess estrogen is detoxified by your liver and is excreted in your urine and stool. Eating plenty of fiber as staying well-hydrated helps ensure regular bowel movements, to remove estrogen from your body. Fiber also feeds your beneficial gut bacteria. Especially high fiber foods include legumes like chickpeas, lentils, and peas; berries especially raspberries and blackberries; fibrous vegetables like broccoli and Brussels sprouts; nuts and seeds like chia seeds, and almonds; and whole grains like barley, quinoa, and oats. Try something new at a local farmer’s market this season!

Reduce exposure to environmental estrogens . Certain environmental toxins such like Bisphenol A (BPA), pesticides, and phthalates in personal care products are hormone disruptors acting like estrogen in our bodies. These chemicals are hormone disruptors that may alter hormone balance and reduce fertility. To limit exposure, use only BPA-free plastics. Better yet minimize use of plastic and use glass and stainless steel for food storage, eating, and drinking. Choose organic whenever possible, and choose phthalate and paraben free personal care products. Check your products on the Environmental Working Group page!

Try Axis Endo™. This phytonutrient nutrition powder from Metagenics is designed to help support healthy estrogen and testosterone metabolism and to help support bone, cardiovascular, and neurological function. Axis Endo features key vitamins, minerals, and phytochemicals that influence pathways of estrogen and testosterone metabolism and may help reduce oxidative stress in sensitive tissues. This multidimensional formula features flaxseed lignans, calcium D-glucarate and zinc. It is non-GMO and gluten free. Consult with your physician prior to introducing any supplements into your routine.

For more fertility-healthy supplement guidance, ask your practitioner while in-center ( Chicago , Highland Park ) or schedule a comprehensive nutrition consult today!

Pride and Community

Sat, 15 Jun 2019 18:51:25 GMT

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:

Yoga Events: Joins us for Yoga for Fertility in Chicago starting June 25th and in Highland Park starting July 1st! The FREE Weekend Wine Down in Chicago will be July 25th, save your spot and bring a friend!
Shine Fertility: Join us at the Shine Bright event on July 10th and/or the next Shine Together Meet-up at PDtM Chicago on July 23rd!
Path to Parenthood: Every Journey Begins With The First Step
The Broken Brown Egg: Awareness. Hope. Activism

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

LGBT Family: Your Journey to Parenthood
Fertility and Reproductive Medicine: Treatment Options

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

‘It Seems Every Other Lesbian Is Throwing Around Sperm and Getting Pregnant’

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

Mon, 10 Jun 2019 18:57:38 GMT

We all know the importance of staying hydrated, but some of struggle more than others with this task. In the spring and summer months, 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 your virtual nutrition consultation or call us at 312-321-0004 for more information.

Summer Lovin’

Thu, 30 May 2019 18:30:00 GMT

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.

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.

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.

Book holistic support services with us online or by calling 312-321-0004.

Guest Blog: Cleaning Out My Closet

Tue, 21 May 2019 18:35:35 GMT

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

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

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

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

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

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

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

Reconnect Through Partners Yoga!

Tue, 21 May 2019 18:33:54 GMT

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

Keep It Simple

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

Intimacy

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

Stress Relief

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

Support during TTC and beyond

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

Lighthearted

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

Find out more about our Yoga for Fertility series and special community events. Or call us to schedule a private yoga session for you and your partner at: 312-321-0004.

Understanding Thin Uterine Lining: Causes and Solutions

Thu, 16 May 2019 18:37:05 GMT

A common setback to a successful fertility cycle is a thin endometrium, or uterine lining. In the case of IVF , some cycles never make it to transfer because the endometrium is too thin. Reproductive Endocrinologists usually like to see the lining at least 7-8mm by the time of transfer, with a ‘trilaminar’, or three-layered appearance on an ultrasound. Why does the uterine lining sometimes not grow and thicken throughout the follicular phase as it should?

A few common causes include:

– poor pelvic blood flow
– pelvic blood stagnation
– low BMI
– estrogen deficiency
– uterine fibroid(s)
– adhesions or scar tissue in the uterus
– endometritis (infection of the endometrial cells) or adenomyosis (a condition whereby the uterine lining grows into the muscular wall of the uterus)

Pelvic blood flow and blood stagnation are two sides of a coin: closely related in some ways, and in other ways complete opposites. For example, someone who never exercises and works a desk job may suffer from blood stagnation; her sedentary lifestyle keeps the pelvic cavity ‘swampy’ in it’s consistency. On the other side of the ditch, the high-intensity, cross-fit, marathon-running athlete is sending much of her blood flow to her extremities (not to mention flooding her body with adrenaline, cortisol, and other stress hormones that may interrupt her hormone balance). Both of these women might end up with a thin uterine lining, for the exact opposite reason.

In other cases blood stagnation can actually CAUSE poor blood flow. Adhesions in the uterus can be the result of trauma or internal infection, but can also be the result of a sedentary lifestyle and blood stagnation. These adhesions can result in lowered circulation, and a thin uterine lining.

Other causes of thin lining can also be related, where one causes the other or several cluster together in a constellation of symptoms. For instance, uterine fibroids are more common in an environment with poor circulation. But, the scar tissue that can result from uterine fibroids can create more blood stagnation and circulatory challenges, resulting in: poor circulation. Likewise, low BMI may cause estrogen deficiency and other hormonal imbalances. Low estrogen may also create other body weight challenges.

Mind boggled? I don’t blame you. But if any of these scenarios sound familiar, take heart. First of all, you do not need to have the ‘perfect uterus’ (if such a thing exists) to get pregnant. I’ve personally had clients with a lining as thin as 4mm achieve a successful implantation and pregnancy (and who now have healthy babies).

And the silver lining is that there are a number of positive, holistic choices you can make to give your endometrium a boost:

– if you’re concerned about a low BMI, consider gaining weight. Fat cells produce estrogen, and estrogen helps build the lining! That’s not an invitation to gorge yourself on milkshakes and cheetos (wouldn’t that be nice?) – see a nutritionist to help guide you to a healthy BMI, using a anti-inflammatory diet filled with healthy fats.
– while you’re at it, ask that nutritionist about things to avoid, and also supplements that can support your lining. Some research suggests Vitamin E (included in a good prenatal vitamin) and L-arginine may support a thick uterine lining, while substances such as caffeine and nicotine are known to restrict blood flow, possibly thinning it.
– choose low-intensity, moderate exercise options, such as gentle (non-heated) yoga , swimming, walking, or the elliptical machine.
– thermal therapy, hip stretches/openers (including some fertility yoga poses you can use now!), femoral massage, and other self care techniques can help improve pelvic blood flow
– receive a manual therapy, such as, Fertility Enhancing Massage (FEM) , or Mercier Therapy (available at PDtM from Meredith Nathan), to reduce adhesion in the abdomen and increase pelvic blood flow. Your FEM Practitioner, exclusively at Pulling Down the Moon, can also teach you further self care techniques to help boost your blood everyday! Try a sample of these self-care fertility massage techniques today!

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

Wed, 08 May 2019 18:40:04 GMT

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 beca use 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:

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.
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.
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!
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.
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!

Celebrating the Arrival of Spring Produce

Wed, 08 May 2019 18:38:16 GMT

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:

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

Get more seasonal tips and practical advice by booking your virtual consultation with our nutritionist today! Questions? Call us at: 312-321-0004.

New Continuing Education in Fertility Massage Broadens PDtM’s Reach to Support Fertility Clients

Thu, 04 Apr 2019 16:39:56 GMT

Fertility massage is a cutting edge field, with far-reaching benefits that are still being explored. At Pulling Down the Moon, we’ve developed specific techniques for working with the body after seeing thousands of fertility clients for nearly two decades. We’ve striven to be pioneers of this emerging healing art, blending the best of ancient modalities with cutting edge massage techniques. Our programs have reached thousands of women across the Chicagoland and the DC area, have been purchased by Shady Grove Fertility, the largest Reproductive Endocrinology Center in the United States, and Pulling Down the Moon has been recognized by the NCBTMB https://web.archive.org/web/20210302224446/https://www.ncbtmb.org/ https://web.archive.org/web/20210302224446/https://www.ncbtmb.org/

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as a provider of continuing education in the field of fertility massage. The American Massage Therapy Association ( AMTA ) also recognized our Massage Director, Meredith Nathan, with the 2018 Pioneer Award for the development of this protocol.

After struggling with our inability to support people struggling with infertility who lived outside of Chicagoland and the DC area for years, PDM is proud to be launching Continuing Education in Fertility Massage for the first time since it’s inception. Now Massage Therapists across the country with a passion for women’s health and fertility can receive training in our exclusive techniques, and as a result, couples hoping to be parents around the U.S. can receive the benefits.

Moon Massage Level 1 consists of 3 online modules, each ranging 90 minutes to 2 hours in length, a hands-on techniques review video, and a final exam. It will include an overview of reproductive anatomy, both natural and assisted fertility cycles, contraindications for fertility clients, common fertility challenges and ways massage can support these issues, specific fertility massage techniques, and a 30-minute basic fertility massage protocol that can be used with all fertility clients, both male and female (at the appropriate time in their cycle).

This webinar will lay the foundation for a series of hands on courses, ultimately leading to training in our exclusive Fertility Enhancing Massage Protocol™ , a training formerly available only to PDtM staff. This level 1 training is your first step toward certification in the FEM Protocol.

Testimonials

“I believe wholeheartedly the FEM Protocol will complement the therapies I treat my patients with and enhance their success, while hopefully decreasing the stress level they are facing as they undergo the difficult and arduous treatments we prescribe. – Dr. Melissa Ann Esposito MD FACOG

“I thoroughly enjoyed the Moon Massage level 1 Module training series. Meredith is an amazing instructor with an infectious personality. Her enthusiasm for the subject matter, her vast knowledge, and the way she expresses the concepts so clearly make it highly enjoyable to watch as you learn. It is filled with so much practical information, and though it is highly technical, it is presented clearly and with a review section in each segment. All aspects of fertility and IVF are well covered, and the hands on portions really illustrate the techniques clearly. It was one of the best presented and well designed continuing education classes I’ve taken. Thank you so much. – Deana Burrows, LMT

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

Sat, 30 Mar 2019 16:21:36 GMT

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

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

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

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

There were 3 touchstones that kept me going–

1. Stay away from Should’s

2. Small Joys

3. Hope

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

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

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

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

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

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

Michele Weiss LMFT

3166 N. Lincoln Avenue, Suite 202 Chicago, IL 60657

312-213-4690

mweisstherapy@gmail.com

Monday, Wednesday and Friday appointments available

www.mweisstherapy.com

(Guest Blog) Celebrate National Infertility Awareness Month: My Personal Journey

Tue, 26 Mar 2019 16:24:39 GMT

Infertility – it affects 7.3 million people…that’s as if infertility took over New York City. That is how big it is!

This is a special post to honor to National Infertility Awareness Month.

It is a time to dedicate a post to all those currently dealing with infertility and for those who have overcome their infertility to reflect back, and remember how that time has forever changed you.

When you experience something powerful in your life, like infertility, it leaves a mark with you. You aren’t the same person that you were before.

And that can be a good thing.

I’ll admit, sometimes I can be a bit stubborn, especially when it comes to goals and reaching them. I truly believe that if you put your mind to something you can achieve it. Getting pregnant and the dream to be a mom however is different. It is a goal that you can work at and work at and still never achieve [without needing help, or rewriting what the journey looks like to reach that goal].

I thought I did everything right. Got married, worked to feel stable in my career, lived a healthy lifestyle, and truly waited until I was “ready. I stopped taking the pill and we tried [and tried and waited and waited] and nothing happened, no period and no pregnancy.

Things weren’t happening according to “plan, which for me as type A person wasn’t ok.

My husband and I went to go meet with a reproductive endocrinologist to formulate a plan. I had to get my period coming regularly before we could even discuss trying to get pregnant.

Fast forward one year, FINALLY after every hormone drug you could think of, my stubborn period came. It never stayed, I always had to be stimulated to get it, but once I finally got it we could start taking the next step in the plan, trying to get pregnant. At this point I was still strong, pushing forward trying to achieve “the goal.

Fast forward again several months, we had tried several IUI [that came with a cancelled cycle, a failed cycle, and a chemical pregnancy]. After our IUI tries we were starting to feel defeated. I started making back-up plans to our alternative plans, it became obsessive. We decided to move forward with IVF . IVF felt more serious, there were more drugs, more monitoring appointments, more everything.

I was starting to feel the effects of the two-year plus on this journey. My body, my mind, everything, my body didn’t feel like me anymore, I was bloated all the time, stressed out, and frustrated.

But we kept pushing forward, and thank god we did, our first IVF attempt was a success. The moment my doctor called to tell me we were pregnant will be a moment that I will remember forever [vividly, down to the very last detail].

It made all the struggles, all the doubt, all the everything worth it.

So if you are reading this, just starting out on your journey, know that the journey may be hard, it may be stressful on your mind and body, but you will get there, the path may take a couple different turns, but it will end, and you will be stronger than you ever thought possible before you started!

By: Katie O’Connor, Founder of the non-profit Shine: A Light on Fertility - inspiring fertility empowerment by sharing the journey. We provide free support, mentoring and advocacy for fertility health.

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

Tue, 26 Mar 2019 16:23:04 GMT

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

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

Through a combination of nerve and hormonal signals, this system prompts your adrenal glands, located atop your kidneys, to release a surge of hormones, including adrenaline and cortisol.

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

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

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

Try an Initial Acupuncture Consultation today! Book online or call us to learn more at: 312-321-0004.

Choline: Are You Getting Enough?

Sat, 23 Mar 2019 16:33:26 GMT

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 virtual nutrition consult today!

References:

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

Awaken your Yoga Practice this Spring

Tue, 19 Mar 2019 16:37:29 GMT

Is it over! Winter? Have we made it out of the trenches or is it going to snow again in May? One will never know in this city! Flowers and vegetation will start to grow (we hope), the birds MAY sing, and Chicagoans will start to strip off their boots and puffy coats. Spring is in the air! Now how can we bring spring and a new vibe into our yoga practice? I love spring…. it signifies a time of letting go of our old tired way to make room for the new and another chance to re-start, like a second chance on new year’s resolutions or intentions that we made four months ago. The spring energy is all around us, and these four tips will help you awaken the spirit of spring in your yoga practice.

Awaken new vibrations

Spring is full of spiritual energy and more energy vibrations than any other season. This may be because the earth is working to shed the drab of winter and cultivate a more lively state of being. You may find that this is contagious, like when you see a coworker putting some colors into their outfit, you may want to do the same. Open up your energy to the season by having an open mind to any positive changes or the opportunity to try something new outside of your comfort zone. Try Journaling for the Journey!

Practice outside·

Let’s celebrate the fact that we can roll our mats outside of the four walls that we spend most of our days within. It does not matter if it’s in your backyard, on a roof deck, or on a small balcony in a city high rise. Any of these options presents a great chance to connect to nature. Breathe in the fresh air and celebrate the ability to get out of the house. My favorite pose to do outside is Vrkasana (Tree Pose). I truly feel how rooted I am to the earth in this pose from my feet to the crown of my head. Learn more about how to use your breath to reduce stress with this FREE Prana webinar!

Detox your gut

April and May are the perfect time for some big spring cleaning. Most of us hold our old habits, negative emotions, and holiday/winter vacation indulgences in our gut. Try some twists in your yoga practice. Change your diet around a little bit. Drink more water with lemon, try some kombucha…and as always EAT MORE GREENS.

Be playful

During spring, joy and fun are all around as new life begins. Watch the birds above or lay with your dog or cat in the grass! New life inspires a sense of playfulness that we can embrace in yoga practice as well. Embody playfulness in your practice by going for poses you normally skip and try some laughing instead of cringing whenever you fall out of a pose. Take everything even the TTC journey a little less seriously because we will all get through this. Come check out Yoga for Fertility at Pulling Down the Moon to work on some serious spring awakening. Meet new friends and a whole community of other women working on conceiving! Join the next Yoga for Fertility series on Wednesday, April 24th at 7pm or online starting on Monday, April 29th at 6pm! During National Infertility Awareness in April, try Yoga for Fertility and get 50% off!

Spring Cleaning – Pantry Edition

Tue, 19 Mar 2019 16:36:14 GMT

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 virtual nutrition consultation today! Book online or call us at: 312-321-0004!

The Dynamics of New Motherhood: Is This the Baby Blues or a Perinatal Mood and Anxiety Disorder?

Fri, 22 Feb 2019 16:54:24 GMT

Motherhood, Not What You Thought

Mental health issues are among the most common complications related to childbearing, and yet it is still a topic that is largely misunderstood. A conversation I had with my dentist recently reminded me how little the general public knows about perinatal mental health issues. “Oh, she said, “I just thought women cried a little bit, but you know, they’re usually just so happy to be mothers, right?! We want to believe becoming a mother is an absolute joy. Motherhood is expected to be a fulfilling time for a woman, when a woman is in her most natural role–the role she was meant to play as suggested by film and other media–when her true purpose is determined. In reality, having a child is a profound, frightening, and exhilarating experience at the boundary of life, from which one comes back a transformed person. Most women bear this monumental transition to motherhood with some hardship. Experiences range from tearfulness, exasperation, and nervousness to more extreme feelings of obsessiveness, helplessness, and even murderous fantasies. While many women will have what is labeled the Baby Blues, 20% of women will have a Perinatal Mood and Anxiety Disorder, a debilitating psychological experience that interrupts their lives. With a growing amount of research and education, we begin to clearly see what distinguishes a true Perinatal Mood and Anxiety Disorder from the non-clinical experience of the Baby Blues.

10 years ago I was as unaware as my dentist of what could happen to a woman’s state of mind when she was faced with childrearing, so after my daughter was born I learned in a shocking and destabilizing way–the way most women learn–what a Perinatal Anxiety Disorder was. For me, it started with anxiety attacks while in my third trimester. I shook uncontrollably in the evenings and experienced an overwhelming sensation of claustrophobia during the day. I found a good psychiatrist who helped me understand that taking an SSRI (the one I’d gone off when I got pregnant) would relieve my anxiety and would not hurt my baby. Then after a fairly uncomplicated birth, I was supposed to be thrilled, but I had a new baby who didn’t sleep well. I loved her, but I wasn’t completely attached to her; I was also ragged and jumpy. When she was 4 months old, I started having intrusive thoughts that deeply disturbed me. At first they were like small blips on a radar, like thoughts from the periphery of my mind that I could barely hear. But then the blips grew larger and included images. I could clearly hear thoughts telling me that harm would come to the baby. I could see my baby being sexually violated. I had thoughts that my husband and I would be the ones to sexually harm our baby daughter. I could barely tolerate these thoughts as they began popping in with greater frequency. Luckily, my psychiatrist answered his phone the day I called beside myself in tears. He calmly told me that what I was experiencing was Postpartum OCD, he told me about Karen Kleiman’s book This Isn’t What I Expected, and he raised the dosage of my Sertraline. I was a therapist, a clinical psychologist, and I was learning for the first time what a Perinatal Mood and Anxiety Disorder was; this was not the Baby Blues. I recovered from my Postpartum OCD, but my life was changed forever. Since that time I have done what I can to research perinatal mental health, to immerse myself in the literature and new information we have on this condition, and to talk about it. Talk to women, to friends, to family, and especially to my clients, letting them know they are not alone, they are not crazy, and they can still be the mothers they want to be.

Baby Blues

The term ‘Baby Blues,’ first used in Nicholson J. Eastman’s 1940 best-selling baby care book Expectant Motherhood, is an umbrella term referring to any emotional experience a woman has in the period after bringing home the baby. It is no surprise this massive life transition, along with sleep disturbance, disruption of routine, and emotions from the childbirth experience itself will contribute to how a mom feels. Her experience is also affected by the hormone changes that occur first during pregnancy, and again after a baby is born. The levels of progesterone and allopregnanolone rise during pregnancy and plummet after childbirth, and this drop is thought to contribute to emotional dysregulation. These short-term postpartum symptoms include weepiness or crying for no apparent reason, impatience, irritability, restlessness, anxiety, fatigue, sadness, mood changes, and poor concentration.The informal diagnosis of Baby Blues requires that these symptoms last no more than 2-4 weeks, occurring for a few minutes up to a few hours each day, and typically going away with rest, support, and time. Baby Blues rarely get in the way of daily life or need intervention from a medical provider.

“A baby opens you up, is the problem. No way around it unless you want to pay someone else to have it for you. There’s before and there’s after. To live in your body before is one thing. To live in your body after is another. Some deal by attempting to micromanage; some go crazy; some zone right the hell on out. Or all of the above. A blessed few resist any of these, and when you meet her, you’ll know her immediately by the look in her eyes: weary, humbled, wobbly but still standing. Present, if faintly. Elisa Albert, After Birth (2015)

Perinatal Mood and Anxiety Disorders

When a disturbing emotional state lasts beyond 2-4 weeks, clinicians should start to assess for a perinatal mood and anxiety disorder (PMAD). Formerly referred to as Postpartum Depression, or simply “postpartum, we now use the term “Perinatal because the symptoms can occur not only one year postpartum, but also during pregnancy, or after a pregnancy loss. We say “Mood and Anxiety Disorders instead of “depression because it more accurately covers the range of experiences women have. These include major depression, generalized anxiety, OCD, PTSD, and postpartum psychosis.

Although there is no clear indicator of who will experience a PMAD, previous mental health issues, trauma, and lack of resources are some of the risk factors. Important to note: PMADs do not affect just biological mothers. Growing research shows us that men experience postpartum anxiety and depression. In fact a client of mine came in a few weeks after her baby was born and reported that her husband was acting strangely: yelling a lot, throwing pillows at the wall when the baby cried, uncontrollably crying, and openly fantasizing about leaving the baby out in the snow. We were able to get him in for a session with her and help him understand that he needed help. The couple was surprised that he was having postpartum rage, while she was adapting well. He actively resented his child for destroying their former life, while she’d become protective of the child. Eventually, with months of treatment, he was able to love and attach to his daughter.

Similarly, adoptive parents may report symptoms of PMADs: it can be particularly confusing to resent or feel disconnected to an adopted baby whom you wanted and planned for and possibly spent much or most of your savings on. Likewise, LGBTQ families who may have worked for years on fertility treatments or with a surrogate to finally bring home a baby are also vulnerable to PMADs and should not be ignored as a population worth assessing.

Perinatal Depression

Perinatal depression mimics that of a major depressive disorder but with certain symptoms specific to mothering. A woman may be withdrawn from the baby and her family, not want to hold the baby or have difficulty bonding, have a flatness of facial expression and voice, exhibit excessive tearfulness, or severe self loathing. She may have a belief that she can’t handle motherhood or be a good mother, she may be unable to enjoy most of her life, or she may believe her family would be better off without her.

A client of mine described feeling like she couldn’t see herself in the family picture. She vacillated between dissociation and depression. This mom had twin baby girls with whom she was not bonding. She felt like a machine part going through the mechanical motions of caretaking. After her first session of unburdening herself of the sadness and shame she carried, she was able to start to locate herself. Her experience points to the invisibility some women feel as mothers. The erasure of self to motherhood is well noted by the poet Alice Notley:

“For two years, there’s no me here….

Two years later I obliterate myself again

having another child (1972)

Perinatal Anxiety and PTSD

Perinatal anxiety, or anxiety during and after pregnancy, has received little attention compared to its well-known cousin, postpartum depression, yet anxiety symptoms are more frequently reported. Worrying, of course, is a normal part of new motherhood–checking that the car seat is secure or that the baby is still breathing, for example–but if it interferes with a woman’s life so that she cannot think about other things or take care of herself or her baby, then it verges on mental illness.

For women who are prone to anxiety, the information-saturated era we live in is loaded with potential stressors about conceiving, being pregnant, and parenting, requiring women to be vigilant about what information she is exposed to. An anxiety disorder can be spotted in the repetitive fears and questions moms have, in extreme over-protectiveness such as not letting anyone hold the new baby, or in the too well put-together mask some moms wear, hiding an internal world out of control.

Post-Traumatic Stress Disorder (PTSD) in the perinatal period refers to past trauma resurfacing during the perinatal period, including flashbacks and nervous system responses (freeze, flee, fight) that can interrupt caring for a new baby. What many doctors do not realize is that women who have experienced sexual trauma may have fear of a baby coming out of the vaginal canal, a fear of male providers, and/or a fear of being alone with baby.

Perinatal Obsessive-Compulsive Disorder

Obsessive compulsive disorders are possibly the most insidious of the postpartum conditions because they include the intrusive thoughts that haunt many mothers. Intrusive thoughts are thoughts that happen frequently and randomly, feel uncontrollable, and are often disturbing. These disturbing thoughts, or obsessions, can lead moms to engage in repetitive behaviors, or compulsions, to try to ease their anxiety. Many moms with OCD are plagued by repetitive fears of harm coming to their babies, possibly due to the extreme helplessness of a newborn baby. It is horrifying for mothers to have uncontrollable thoughts and images of their baby tumbling down the stairs or falling out a window, or images of themselves smothering the baby or sexually abusing their own child. Because of the disturbing nature of these thoughts, it can be the most difficult disorder to admit, yet, as was my experience, by breaking the silence women can find tremendous relief in the normalization of Perinatal OCD.

Postpartum Psychosis

Postpartum Psychosis is the most rare of perinatal conditions, occurring in .1% of moms, but it is the most dangerous. Psychosis is a break from reality that can happen over time but can also become a medical emergency very quickly. As with Postpartum OCD, a mom may experience intrusive and paranoid thoughts, but instead of being disturbed by them, she may begin to identify with them. For example, a new mother may have the thought that someone is going to steal her baby, so she acts on it by hiding the baby or running away with the baby. Unfortunately, it is typically after a postpartum psychotic episode has ended badly that the media gives it attention. Just a few years ago a woman who I know from my hometown was arrested for the death of her 14 month old boy. After months of working full time, bad day care experiences for her baby, an unstable partner, and increasing symptoms of OCD and paranoia, she came to believe she and her son would be better off dead. After she suffocated her baby she attempted to overdose on medications, but she survived. Even though the she had an expert forensic psychiatrist diagnosed her with Altruistic Filicide, deeming her Not Guilty By Mental Defect, she was sentenced to 25 years in prison. Unfortunately, there is still little understanding or mitigation done for mothers convicted of infanticide, resulting in excruciating treatment and excessive sentencing.

Treatment

Women may find it difficult to reach out for help, as it is taboo to admit you are unhappy or unnatural at motherhood. To the extent that women in our society are still seen as playing their most natural role as mothers, to acknowledge unhappiness or discomfort may have high stakes relating to women’s own identities and how others may see them. A mom may fear being seen as a “bad mother, which would ostracize her from mainstream society. With more education and awareness around the frequency and epidemiology of perinatal mental health issues, much of this silencing can be alleviated. What is essential to understand is that a woman herself should not be blamed–not by her providers, her family, or herself–for a perinatal condition. We often have little control over the occurrence of a Perinatal Mood and Anxiety Disorder, but we can do much about its treatment.

Psychotherapy and Medication

With a proper diagnosis of a Perinatal Mood and Anxiety Disorder, good treatment can support a full recovery. The best form of treatment is individual psychotherapy that reduces stigma and shame and normalizes the client’s experience. Besides reassuring women that it’s normal to feel ambivalent during pregnancy and motherhood, I also educate each woman about her particular diagnosis. Women often feel desperately alone and deeply ashamed when they experience PMAD symptoms, especially ones that are less talked about like rage or intrusive thoughts. I reassure my clients that these inner experiences don’t indicate their worthiness as mothers but are instead treatable symptoms of common disorders. Women express tremendous relief when they realize that their scariest and most shameful symptom is something others also experience–and something we know how to treat. Helping women accept all the parts of themselves will reduce symptoms of anxiety and depression. One important goal I look to when working with PMADs is helping women regain a sense of self. It may not be the self they knew before the baby but a new self that emerges in the transformation. Questions we consider: How does having a baby disrupt a mother’s sense of who she is, of her body, her understanding of life and death, her relation to the world and to her sense of independence, her experience of fear and hope and time, and the structure of her experience altogether?

Therapy may include the new baby, so that I can support a secure attachment and help the mom experience the infant’s behavior without insecure projection and negative interpretation. I may recommend infant massage or, inversely, setting the baby down for an extended period. Therapy may also include the partner or other family members. Marital disharmony is the most commonly cited non-biological cause and consequence of PMADs, so by bringing in and educating the partner on PMADs, a mom is more able to be understood and get her needs met at home. Group therapy, such as a moms support group, can be an excellent way to reduce shame and isolation, as it can provide universality, catharsis, socialization, and good information.

Additionally, psychopharmacology is an effective form of treatment for Perinatal Mood and Anxiety Disorders. Current research and an updated classification system (no longer the A, B, C labels for medications that were often misleading) suggest many medications are safe during pregnancy and breastfeeding. There is still damaging stigma around medication and pregnancy that needs to be fought with accurate information. Reducing a previously prescribed medication for pregnancy or changing a medication during breastfeeding are potentially misguided recommendations that can put a women at risk of relapse. The American College of Obstetricians and Gynecologists and the American Medical Association agree that treating the mother’s health is the priority; the trace amounts of medication that a fetus or nursing baby will receive should not keep a mother from the medical treatment she needs.

Although public awareness of postpartum depression has increased in recent years thanks to celebrities like Brooke Shields and Serena Williams, many people–including therapists–are still learning that PMADs are serious and pervasive experiences. When I started talking about my Postpartum OCD experience one of my aunts told me the story of my grandmother, who had three children in four years. The day after they brought home the third baby my grandfather got in his car to go to work, as he started to pull out of the driveway my grandmother came running outside and threw herself on the hood of his car. She spent the next 7 months in a sanitarium, a nicer version of an asylum in a neighboring state, and came home to her children who were being cared for by a strict German nanny. It’s possible my grandmother was experiencing depression or anxiety or even psychosis, they sent her away and no one discussed it. Although awareness and treatment have improved since the harsh days of my dear grandmother, perinatal mental health is still overdue for the attention it deserves, considering women are doing some of the most laborious and important work of our world.

Brooke Laufer is a Clinical Psychologist who has been practicing psychotherapy since 2005. Brooke began her clinical work in psychiatric wards and then in schools with adolescents and their families. After having her first child Brooke had a disturbing Postpartum OCD experience, which inspired her to begin researching, understanding, and specializing in the treatment of perinatal mental illness. She has a private practice in Evanston, where she continues to treat adolescents and adults, specializing in perinatal mental health issues.

Endometriosis Awareness Month: Decreasing Endometriosis Symptoms

Tue, 19 Feb 2019 16:55:54 GMT

I am extremely empathetic to those women with endometriosis as I used to suffer from pelvic pain, heavy menstrual flow, and at times vomiting and constipation dating back to the age of 12. Although I haven’t been diagnosed with the disease, I’m pretty sure the rupture of my appendix when I was in 3rd grade paved the way for my discomfort around my menstrual cycle.

For those reading this and are unsure of what endometriosis is exactly, according to Mayo Clinic, “it is often a painful disorder in which tissue that normally lines the inside of your uterus – the endometrium – grows outside your uterus. Often times it spreads to the Fallopian tubes, ovaries and the ligaments that hold the organs in place which may cause trouble when trying to conceive and cause pain.

Many women do not realize that they have it until they are trying to conceive. As it’s hard to diagnose without laparoscopic surgery (which I’ve done and it’s not the greatest experience as you can imagine) though it can help clean up scar tissue temporarily which can relieve discomfort and offer a window to try to conceive, but it’s likely to come back if the root cause isn’t found.

Also, I believe because so many women are suffering from pelvic pain and PMS symptoms it’s become seen as a cliché to have these symptoms so they are brushed off as “normal”.

The symptoms of endometriosis are typically associated with the menstrual cycle and unique to each woman and may include: pain during sex, extreme cramps that don’t go away with anti-inflammatory support or that impede daily life, bowel and urinary disorders, periods that last longer than seven days, heavy cycle (changing pad or tampon every hour) and nausea or vomiting. YUCK!

Good news! There are ways to decrease symptoms in a non-invasive way FIRST!

Be mindful. Start to track your symptoms daily: mood, stress levels, diet and exercise to see if there’s a pattern to your pain.
Try an elimination diet . Certain foods may be triggering inflammation in your body. Read about some recommendations here from our nutrition team.
Balancing your hormones. High levels of estrogen is connected to endometriosis. Studies show when estrogen is dominant over progesterone, or progesterone is too low, it can set a woman up for pelvic pain. Yoga can ease menstrual pain, improve fertility, and aid in hormonal balance.
Seek out a pelvic physical therapist with expertise in women’s health and a massage therapist specializing in fertility massage and Mercier Therapy . This can alleviate pain, symptoms, and aid in hormone balance.

Do you have or think you have endometriosis and are trying to conceive? Do you want support to help guide you to the root cause of your pain and heal your body? Join one of our Yoga for Fertility series or call 312-321-0004 for more information.

Be well,

Diana

Nutrition Strategies for Endometriosis

Mon, 18 Feb 2019 17:00:41 GMT

March is Endometriosis Awareness Month , and today we’re sharing some nutrition tips to support endometriosis. If you have endometriosis, work with your doctor on an appropriate treatment plan, but try these lifestyle tips to help manage your endometriosis as well:

The omega-3 fatty acids, EPA and DHA, have anti-inflammatory properties and thus may help reduce inflammation in endometriosis. Cold water fatty fish and fish oil supplements are the best sources. In addition, taking omega-3 fatty acids during pregnancy may help to prevent preterm labor and are important for baby’s developing brain and vision. Fish oil is great, but we shouldn’t forget about also eating seafood, which is very nutrient rich and supportive of fertility and a healthy pregnancy. It’s just important to focus on low mercury fish and limit to 12 oz per week. Some good choices include wild salmon, sardines, whitefish, herring, and oysters.

Consider a trial of a gluten free diet. One study showed that a gluten free diet helped to reduce endometriosis pain. Gluten is in wheat, rye, and barley and relatives of wheat like spelt and kamut. Instead substitute naturally gluten free grains and starches like quinoa, sweet potatoes, potatoes, butternut/acorn squash, brown rice, and legumes.

Maximize your fruit and vegetable intake. This one is a no-brainer, as high fruit and vegetable is associated with better overall health and reduction in risk for many chronic diseases. Aim to include vegetables with both lunch and dinner and breakfast when possible. Include fruit to satisfy sweet cravings after meals or paired with protein at snacks.

Want to learn more? Schedule with our nutritionist today or join our 12-week nutrition program !

Sources:

Halpern G, et al. Nutritional aspects related to endometriosis. Rev Assoc Med Bras. 2015; 61(6): 519-23.Marziali M, et al. Gluten-free diet: a new strategy for management of painful endometriosis related symptoms? Minerva Chir. 2012;67(6): 499-504.

Vitamin A: Are you getting the right amount?

Mon, 18 Feb 2019 16:59:39 GMT

Vitamin A is a fat-soluble vitamin that is essential for reproduction, vision, immune system function, and embryo and fetal development. There are two main types of vitamin A: preformed vitamin A known as retinoids, which are found in animal products, and are converted to retinoic acid, which regulates transcription of a number of genes. The second type of vitamin A is called carotenoids, which includes beta-carotene and hundreds of others. Only about 10% of carotenoids are capable of being converted to retinol and further to retinoic acid. Beta-carotene, alpha-carotene, and beta-cryptoxanthin are all capable of being converted to retinoic acid, though only small amounts are converted.

Most women hear about vitamin A in terms of toxicity – that you shouldn’t take too much vitamin A prior to and during pregnancy, as it may cause birth defects, which is true. We recommend limiting the amount of preformed vitamin A from supplements to no more than 5000 IU (which is equivalent to 1500 mcg RAE). RAE stands for Retinol Activity Equivalents and is the standard way of expressing vitamin A requirements and amounts in food, as it accounts for the differential bioavailability of preformed vitamin A and carotenoids. Supplement labels usually use International Units (IU) to list vitamin A doses, which can sometimes make sorting out your vitamin A intake confusing! There is no limit for carotenoids like beta-carotene, as they haven’t been shown to be capable of causing vitamin A toxicity or birth defects. Some prenatal vitamins do contain preformed vitamin A, such as retinal palmitate, which is fine and maybe helpful if you struggle to meet your vitamin A needs, as long as the preformed vitamin A is less than 5000 IU. Make sure to check all of your supplements for vitamin A, as other combination formulas aside from your prenatal vitamin may contain vitamin A.

The daily recommendation for vitamin A is 700 mcg RAE and increases to 770 mcg RAE in pregnancy. In the US, women are getting on average only 580 mcg per day – in other words, US women are not getting enough vitamin A. So while it’s important to make sure you’re not taking in excess vitamin A from supplements, it’s also important to make sure you’re getting enough vitamin A due to its essential role in reproduction, embryo development, and organ formation during fetal development.

Your best sources of preformed vitamin A include liver, fish, dairy, kidneys, eggs, poultry skin, butter, and dark meat chicken. Your best (plant) sources of carotenoids include: sweet potato, pumpkin, carrots, cantaloupe, spinach, kale, collards, and butternut squash. Absorption and conversion of carotenoids to active vitamin A is variable based on the food it’s contained in, and an individual’s ability to digest and absorb it. Because of the variable in absorption, it makes sense to include a mix of preformed vitamin A and carotenoids to meet your vitamin A needs.

Need some help sorting out your vitamin A intake. Book a nutrition consult today!

Can Acupuncture Help Treat My Endometriosis?

Mon, 18 Feb 2019 16:58:04 GMT

Endometriosis is a condition in which the endometrial tissue that normally makes up the uterine lining, is displaced and found outside the uterus. This can present with an array of symptoms which includes painful periods, ovarian cysts, heavy periods, spotting before the period, and/or even infertility. Acupuncture and Chinese medicine can be very effective in treating it.

According to traditional Chinese medicine (TCM) endometriosis is a condition that is termed as “blood stagnation”, and your acupuncture practitioner will determine the cause of it after your initial consultation. It can arise from the body’s inability to properly absorb the old stuck blood that is lingering in body. There are a myriad of acupuncture points and herbs which help break up this stagnant blood as well as strengthen the body so that it can deal effectively with the problem. The general recommendation is to come in for weekly acupuncture for at least 3 menstrual cycles. Herbs help accent the acupuncture’s therapeutic effect and treat on another level. The most notable changes that are observed, is a reduction or elimination of painful periods, regulate cycles so that there is no spotting before the onset of the period, shrink ovarian cysts, reduce the excessive flow of blood during the period, and helps increase the odds of pregnancy in those trying to conceive.

In addition to acupuncture and herbs, it is highly recommended that the patient seek a nutrition consultation with us. In TCM we advise patients with endometriosis to have an anti-inflammatory diet, which means avoiding foods that are spicy, deep-fried, dairy, ice-cold foods/drinks, beef, grapefruits, raw foods, and do not over-eat. Include foods like dark leafy greens, chicken, pork, mint or jasmine tea, beets, seaweed, zucchini, asparagus, berries, apples, eat until you feel 80% full, to name a few helpful tips. Please feel free to email me with any questions in regards to acupuncture and the treatment of endometriosis at anna@pullingdownthemoon.com. I am available Tuesdays and Fridays at the Chicago location, but our office is open everyday of the week in the city for acupuncture appointments.

We have Acupuncture , Massage , Nutrition , Yoga available in Chicago and Highland Park . Call us to learn more at: 312-321-0004 today!

Anna Pyne LAc, MSOM, FABORM

Guest Blog: Keeping the ‘Tingle’ Alive While Trying to Conceive

Thu, 07 Feb 2019 17:13:24 GMT

Hi all! Happy February aka the ‘Love Month’ or for all my friends living in Chicago the ‘Get me the Heck Out of this Frozen Tundra Month’. I come to you not as a fellow fertility patient, but as a therapist, yoga teacher, support, and girlfriend.

It’s no secret that trying to conceive can take a real toll on your sex life and relationship. Struggling to have a baby when you want one can transform sex from a fun and pleasurable activity to just another task within our very busy lives. Mix in the complex emotions that infertility can cause for both partners, and it’s not a shock that many find their relationship adversely affected by the feat of getting pregnant. The co-founder and owner of Pulling Down the Moon, Beth Heller , once told me “A strong partnership can survive even the most difficult of fertility journeys?. Please take a moment to think about what that means to you. Then take some more time to think about some of the moments when you have felt stress or tension build with your partner during your journey to conception.

The stellar news is that you don’t have to let infertility destroy your sex life or negatively impact your relationship. You can keep your relationship strong, no matter what the outcome of your infertility treatments are, by putting your love and friendship before anything else. Don’t neglect the spark or butterfly feelings that you’ve always had in your relationship, that ‘tingle’ that made you want to commit yourselves to only each other. Keep having sex just for fun, respect your partner’s privacy, and look for other ways to cultivate intimacy and fun between the two of you.

Keep the Fun in Sex

Many couples who are trying to conceive get so wrapped up in the baby-making logistics of sex (ovulation strips, basal body temperature, supplement regimen, fertility friendly positions) that they don’t remember that they actually used to enjoy sex before they decided to try for a baby. Even if you’ve been trying unsuccessfully to have a baby for years, you should still have sex just for fun. Make a clear distinction between sex that you’re having for procreative purposes and recreational lovemaking. Reserve specific positions for procreative sex, or only have procreative sex when you’re fertile. Spice things up by having recreational love making in other rooms in the house and leave the procreative sex for the bedroom

Respect Your Partner’s Privacy

When you’re experiencing any major life struggle like infertility, it’s healthy and normal to want to vent with your friends, co workers, and family. Please proceed with caution as sharing with your personal support networks could lead you to divulge aspects of your sex life or relationship that your partner wants to keep private. First of all, talk to your partner before you talk to your friends or loved ones. Ascertain whether your partner is uncomfortable with the thought of others knowing the details of your fertility struggles. You should still be able to talk about your frustration, sadness, guilt or other feelings about infertility, without divulging private details that could potentially embarrass your partner.

Put Your Relationship First

Whether or not your fertility treatments are successful, you and your partner still want to stay married and happy, right? That won’t happen if you don’t put the relationship first. Of course, becoming parents is important, too, but you should make nurturing your relationship the main priority throughout the course of your infertility treatments. Continue to bond over trying new things together, taking trips (but avoiding the Zika), cuddling, cooking together, or just a much needed date night (try the FREE Valentine’s Day Date Night at Pulling Down the Moon!) on a regular schedule.

Have some fun with something like a ‘Spontaneity Jar’

What does this mean? Each partner lists ten fun, random, yet still attainable things that they enjoy on slips of paper. When you have a free hour, it’s one partner turn to draw out of the jar. These “activities can be as simple as go on a neighborhood walk for a glass of wine (I will be hosting a yoga & wine night March 7th!) or ice cream, massage each other (here is a how-to couples massage video!), watch a stand-up comedian on Netflix, or take a yoga class together. Or you can get really goofy, the possibilities are endless.

Self Care

What does this mean to you? Please don’t neglect your body and mind during your fertility journey. You may need time with your girlfriends, a hot bath, an hour of quiet reading, a ‘sick day’ from work, a massage or spa day, a regular yoga practice, a support group (Shine is great), or talk therapy with a therapist outside of your inner circle who can offer unbiased insight and support.

Want to explore taking care of yourself with therapy or a regular yoga practice? Alison Lautz is a Licensed Clinical Social Worker and Certified Yoga Teacher (including Yoga for Fertility and private yoga at Pulling Down the Moon Chicago) in private practice in River North. Alison has over twelve years of experience working in healthcare settings in the areas of perinatal mood disorders, adjustment to parenthood, loss, grief, infertility, anxiety, depression, chronic illness, sexual assault, domestic violence, life transitions, and relationship shifts.

Alison specializes in helping clients through life transitions, relationship shifts, depression, anxiety, chronic stress, and self esteem issues. She has a passion for working with women experiencing perinatal mood disorders, infertility, high risk pregnancy, perinatal loss, and adjustment to motherhood. Prior to starting her own practice in Chicago’s River North neighborhood, Alison worked for many years with pregnant and postpartum women at Northwestern Medicine’s Prentice Women’s Hospital.

Alison uses her warm personality, training, and experience to help clients find peace and success. This allows them to become the best version of themselves. She uses a client centered approach combined with a variety of therapeutic techniques including Cognitive Behavioral Therapy, Motivational Interviewing, Mindfulness, and Strengths Based Therapy. She strives to create a comfortable space which allows for individualized growth and change.

Alison is a Psychotherapist, a Licensed Clinical Social Worker, an Accredited Case Manager, and a Registered Yoga Teacher. Alison obtained her Bachelors of Arts from University of Iowa followed by her Masters in Healthcare Focused Social Work from University of Illinois at Chicago. Please reach out to learn more about how Alison can help support you on your journey to parenthood.

https://web.archive.org/web/20210226034528/http://www.alisonlautz.com/

Office:

222 W Ontario Street Ste. 310

815-341-9244 (call or text)

info@alisonlautz.com

www.alisonlautz.com

Sexy Sex

Thu, 07 Feb 2019 17:11:29 GMT

February. Romance is in the air…or is it? Students in my Yoga for Fertility class audibly groan at the mere mention of sex. Especially if I suggest they have more of it. I get it. When trying to conceive, more often than not, sex becomes a chore. A root canal, really anything, is preferred over seeking passion in the bedroom. Mind you, this suggestion isn’t just about sex, it’s more than that. It’s about regaining an intimate connection with each other. Reminding each other that we are not just pawns in the bedroom, but two people (who are both struggling and who need each other more than ever) to regain trust, love, and compassion. Join me on on a journey to find more quality time in the bedroom.

Let’s go down that rabbit hole to open your minds to the thought of sex. The folks over at SexLoveYoga said “We don’t leave room in our mind for sex. It’s filled with other thoughts, but none devoted to sex, not sexy sex anyway. This begs the question, what kind of thought comes to mind when you think about sex with your partner? Wait, am I being presumptive? Have you even thought about it, that is, outside the window of time to reproduce? Let’s start there. Now that you thought about it, what came to mind? Still having trouble, maybe this webinar, Sex Kitten from Tami Quinn, Co-Founder of Pulling Down the Moon, and Dr Shameless of Vibrant will help remind you what sexy sex is, and no it’s not what you’ve been doing!

Now that you’re thinking about sexy sex again, let’s tap into desire. It’s there, but it’s buried under all the other stuff that’s entered your life recently. Doctor appointments, medications, shots, ultrasounds, you have literally placed your sex life in a petri dish, not sexy! In order to get back on each other, what I mean is, no I meant that! Desire will not happen on it’s own, you must create it. Kissing. Touching. Snuggling. Spooning (my personal favorite). Effort will need to be made by both of you to receive the other. It’s easy to take each others role for granted during the fertility process. If your sex talk resembles “It’s time, hurry get in here, now perform! Add pressure to that and then…nothing, mood killed by pressure, followed by disappointment, because it feels like an opportunity missed. This doesn’t have to be your story. Repeat, this doesn’t have to be your story. Hold each other, then write or name out loud a sexy sex bucket list. Should that fail to get your desire flowing, there’s always partner yoga. You can do it anytime, anywhere according to https://www.badyogi.com/.

Conceiving, sex and love making, what do these three have in common? Intimacy! According to Google, sex is an intimate act (convenient!). You can also show intimacy through closeness, rapport, and companionship just to name a few. These literal textbook definitions form the foundation of your relationship, deep stuff… my point is you might not be ready to have sexy sex, but by opening yourself to intimacy, the kind that starts by touching in the kitchen, a kiss before running out the door, and sharing your feelings (open book is my philosophy!). This just might allow for a deeper connection between you and your partner, something I imagine is needed now more than ever.

If you can do anything for each other this Valentines day, more important than giving a box of chocolates (I can’t believe I said that…) is giving your time to each other. Try a free couples massage, acupuncture, essential oil, and aphrodisiac snack included Date Night event at Pulling Down the Moon! Try this fertility-friendly Dinner for Two at home! In all seriousness, remember to make time for each other, give each other a break (you are a team after all) and get back to your sexual roots and reconnect. Start, by thinking about sex again…now make it sexier.

*Visit Cassie in Buffalo Grove on Feb 28th at 6pm for the FREE “Yoga for Fertility Intro Workshop“! Learn breathing and relaxation techniques featuring Q&A with Dr Alison K Rodgers of Fertility Centers of Illinois!

1 http://sexloveyoga.com/blog

2 http://www.badyogi.com/blog/3-reasons-try-partner-yoga/

Take Care of Your Heart with TCM?

Thu, 07 Feb 2019 17:09:53 GMT

February is American Heart Awareness Month. In western/traditional medicine, the heart is obviously a very important organ! If you have concerns about your heart, see your doctor!

In Traditional Chinese Medicine (TCM), the Heart is the most precious of all the organs. It is considered the Emperor/Ruler of the body and all other organs contribute energy to make sure that it can function as best as possible. The Heart is responsible for circulation of blood, but also stores the Shen (Spirit) which generates qi (pronounced “chee") and is the root of life. The Heart is associated with the element of fire (remember in the English Patient when Hana reads “The heart is an organ of fire? It’s true!), it’s flavor is bitter, it’s direction is South, it’s emotion is joy, it’s season is Summer, and it’s color is red.

Your acupuncturist is excellent at seeing how the Heart (in TCM physiology) is functioning. Changes in color, texture or coating on the tip of the tongue tell us about Heart health. The pulse that is felt on the left wrist right at the crease is the Heart pulse. It should be not too weak and not too strong, not too fast and not too slow. Like Goldilocks, the Middle Path is the way to health.

Here are some ways to keep your heart healthy:

Laugh often. The Heart in TCM is associated with the emotion of joy. While too much joy (mania) can injure the heart, it is usually a great idea to laugh and smile as much as possible. Try Laughter Yoga – it’s a way to “fake it ‘til you feel it to bring back joy to the moment.
Place your hands over your heart and feel it beat. Say “thank you to your heart and express gratitude toward yourself. It will feel silly at first, but the more you do it, the more you will see how powerful loving yourself can be.
Daydream! Allowing your mind to wander at bedtime or other quiet moments can clear the spirit and heart of emotional & mental junk that can clutter your mind and muddle your ability to manifest your desires.Take long walks. This is good exercise which is great for your heart and clears the mind. Try clasping your hands at your low back as you walk to open the chest/heart area to the energy around you and brings the tips of the fingers, an area associated with the heart, together.
Break a sweat! Getting your heart rate up (check with your doctor before starting a new routine) is the best way to keep your heart strong.
Reduce sugar intake. Sugar has been strongly associated with increased rates of obesity, heart disease, diabetes, and other major health concerns.

In an emergency situation involving the heart, while you are waiting for help to arrive, try opening and closing your hands making sure your fingers completely curl in and touch your palms. Open and close for at least 5 minutes or as long as possible.

Want to learn more? Try Acupuncture today! Christine is available in our Highland Park Office on Mondays, Wednesdays, Fridays, and Saturdays.

Couples Guide to Holistic Health

Thu, 07 Feb 2019 17:02:05 GMT

While becoming parents as a couple takes two, preparing your bodies is definitely an experience that takes both teamwork as well as some independent actions.

Know that everyone has different needs

We all know that men and women have different needs, that’s a given, and we also know that reasons of infertility can be very different as well, I mean, our bodies are built differently, thankfully! Let’s say that we need to increase or decrease a certain hormone, well, in our partner’s case it may be the same story, but with a whole different food group! Being able to understand where certain problems lie, could lead to very different solutions. While there are definitely foods and supplements that work wonders for both, no matter the gender, just know that what one partner is following for treatment may not be applicable, or even supportive of the others.

Exercise together

I used to hate running with my husband, he was so competitive, and I found myself trying to race him all the time. I bit the bullet and finally let him in on how I was feeling and he had a great response, “Oh, I thought that was your pace! It was something that we had never talked about, and never set that game plan. Now we’re able to go out, set a good, (tolerable!) pace and have an enjoyable time. We are able to act as a cheerleader, as well as give accountability when that couch looks oh so tempting as well!

Be that Cheerleader

We all could use that high five every once in a while, and who better to give it than the one working towards the same goal? In fertility journeys there are many hurdles, as well as small successes when you look for them. Following treatment plans, taking our supplements/medications, completing medical/therapy appointments, procedures, positive results for one/both partners are all great ways to celebrate when you can!

Want to learn more about how nutrition can help you and/or your partner? Schedule a nutrition consultation today!

Setting New Goals for 2019

Thu, 17 Jan 2019 16:41:05 GMT

When it comes to setting goals for the new year, especially nutrition goals, there’s some tricks of the trade to keep in mind to help ensure success.

Making Positive Goals

When I set out to make goals for myself, I always get excited. it’s a new opportunity to take steps in health, education, fitness, emotional health, all for the better. One thing that I do try to keep in the back of my mind is what can I add to my life. I find that positive goals work best, not deprivation goals. Think of the feelings that you have when you make the goal of exercising for 20 minutes/3 days a week. I get excited about new workout clothes, about positive body image. Now think of the goal of giving up pizza. Not the same warm fuzzy feelings! Even as a registered dietitian, that “goal” sounds awful. Know that while we’re all trying to move in a positive direction, when we talk about giving up things that are commonly staples, even if just weekly staples, this can have a negative impact on our views, especially when it comes to food. If it’s something that weighing on you, maybe change that goal to incorporating more vegetables as pizza toppings, and everyone wins.

Making Smart Goals

We’ve all asked ourselves what can I do to give myself the best chance of achieving what I’m setting out to do? Start with changing the goal you’re setting. When our goals are ones that are commonly called Smart Goals, this can provide us with the structure to make even the most difficult tasks, a bit easier.

Specific: What is the exact goal that you’re looking to accomplish? When people come to me with the end goal of “being healthy” I have to take a step back. As a practitioner, my ultimate goal for patients is always health, but that is such a broad term. Is it achieving a healthy BMI? Is it lowering a certain laboratory value? Is it to finish a 5k? by setting a specific goal, this will help you and your team of experts devise the best game plan for success.

Measurable: Lets go back to the goal of “being healthy.” What does that even mean? Is it fitting into the pants we wore in high school? Bringing our blood pressure down to a healthy number? Take what you would like to achieve and put a number to it, a time line, give yourself some accountability. By this February 28th, I will have incorporated breakfast into my daily meals at least 5 days a week. Small supportive actions such as purchasing a calendar to track all the successes would make your successes even more visible.

Attainable: I once had asked a small child what she wanted to be when she grew up, she said a unicorn. Now in her head, as a 6 year old, this was totally attainable–in my current lifetime, not so much. When setting goals, we need to make sure that what is desired is actually something that we can accomplish, and do so in a healthy manner. Is it obtainable for me to grow 5 inches and become the next big super model, probably not, but achieving a healthy weight loss goal of 10lbs over the next 3 months? Totally do-able in my case.

Time Bound: Sometime in the next year, I’m going to run a 5K. We all remember how long a year is, right? 365 days to make a change, and lets be honest, “Tomorrow” is a pretty common date when we’re trying to make some changes. By changing that date to April 30th, this then allows for us to make that plan, and take the steps necessary with respect to time to allow for success.

Making Permanent Goals

They say it takes 2 weeks to make a habit, right? Well… sort of, first we have to get to where we want to be. In terms of that breakfast goal, yes, after a few weeks of incorporating that first meal of the day, your body will adjust, and you’ll being to feel those hunger cues bright and early. That “being healthy” goal? We’re going to have to establish a new baseline first. By taking the small steps that we outlined earlier, this will have the best chance of becoming a success. Lets start with incorporating more vegetables on our pizza, then maybe adding in those workouts a few times a week, then voila, we ran that 5k in April, and by May, we’re proud of our success! But it doesn’t end there! We need to keep up with our new health(ier) lifestyle, and this means maintenance. Maybe this would be continuing with the workouts (try a FREE Yoga for Fertility community class!) as we would with any other appointment that we make, by adding more vegetables to our grocery list every time we shop. Pretty soon these are all going to be more habitual and for that we all deserve a pat on the back.

Guest Blog Feature: Epiphany as Turning Point

Tue, 15 Jan 2019 16:45:34 GMT

As I write this it is actually the Feast of the Epiphany, celebrated in Christian tradition as the day the Wise Men arrived from the East after the birth of Christ, led to their destination by a star. The Merriam Webster Dictionary also offers these definitions of epiphany: “A sudden perception of the essential meaning of something; an intuitive grasp of reality through something simple or striking; and “an illuminating realization.

Many years ago, as measured in ordinary time, but not all that long ago as measured in emotional impact, I experienced an epiphany that made all the difference to me as a suffering fertility patient. I dwelled in distress much of the time, my thoughts haunted by the many challenges of treatment, the succession of disappointments, and, worst of all, the complete absence of any certainty about how this fertility drama would turn out.

One morning, my moment of epiphany arrived quite suddenly. No wise men or wise women arrived, and no guiding star appeared, just a swiftly dawning realization of what I was really going through—right now—in my life. To this day I cannot say for sure what brought on this intuitive grasp of reality at that particular moment. I suppose it was the result of many, many months of efforts to not embrace my situation. My distress had served to only highlight my sadness and anger and to keep me from moving past that. It was just no longer a reasonable option to keep this exhausting process going. So, I had a serious, mildly humorous chat with myself.

This is what I said:

“OK, Marie, this is what’s going on in your life right now—you and your husband have been in a battle against infertility (and against each other, truthfully.) Infertility sucks, but it’s what you’ve got. You didn’t cause it, and you may or may not overcome it in the way you hope. You don’t know the end of this drama you are in because the screenplay isn’t finished. But there is something you can do, and that is to accept the role you’ve been assigned and act it out as skillfully and graciously as you can. Inhabit the script! Be the star in your own drama, dammit!

Or something like that, it’s pretty close to the internal conversation I had. I definitely know I made a conscious decision to star in my own story. I would be the guiding star leading me to my unknown destination.

My life improved after that. Far from wonderful and still plenty of stress and anxiety, but I had a peace of mind that had eluded me for a long time. I rather think I excelled in playing myself—the woman who happened to be an infertility patient; the woman who accepted her inability to control the next act in the play I was starring in; the woman who was now able to experience the other parts of her life without the dark film of infertility blocking the view.

I did not know then that my life’s work would be a career counseling fertility patients. What a privilege it has been. A number of years ago, I met a woman who had come to talk about family-building options. She’d been through a lot of treatment with no success. I noticed how even-keeled she was as she spoke of her history and I commented, “You seem to be handling all of this pretty well. She said, “Well, you should have seen me a year ago, when I was a complete basket-case.? I asked, “So, what happened?? Her answer was, “One day I decided to accept the basic background reality of my life.? I smiled. “You had an epiphany?

Over the years, I have found it very useful to apply the same kind of epiphany to other life situations—the ones you can’t control but must live in and through. Whatever it is I struggle with, I try my best to be as skilled and gracious as I can be, even if I won’t win any Golden Globes. Strangely, the experience of an infertility journey can give you a valuable perspective on how to deal with the inevitable brick-bats of life.

Marie Davidson, Ph.D.
Fertility Centers of Illinois

Dr. Marie Davidson is a licensed clinical psychologist and patient educator. She specializes in counseling individuals and couples who are coping with infertility, and has provided counseling services to patients, donors, and surrogates since 1992. Dr. Davidson earned her doctoral degree at the University of Illinois in 1988. She facilitates patient education seminars on numerous topics such as considering egg donation and cracking the door to adoption, leads several women and couples support groups, and is widely published in the fertility field. She has been an invited speaker at many professional meetings.

Her personalized care and detailed understanding of the treatment process have been a welcome and supportive resource to many couples and individuals as they seek to grow a family.

Supplements for Immune Support: Separating the Research from the Hype

Tue, 15 Jan 2019 16:43:14 GMT

It’s January, which means it’s officially cold and flu season. When you’re trying to conceive or pregnant, you have to be extra conscious of what you’re putting in your body. Certain over-the-counter medicines may not be appropriate during this time; so it’s important do what you can to stay healthy. Hand washing, getting plenty of sleep, eating healthy, and managing stress are all helpful ways to do that. What about supplements? There’s plenty of info online about miracle immune support supplements, but what does the research really show? Here’s a quick summary of some popular immune support supplements and the ins and outs of what you should know while trying to conceive or pregnant:

Vitamin D: Vitamin D supplementation may help prevent upper respiratory infections, though the evidence is mixed. Vitamin D plays an important role in the immune system, so you definitely want to avoid vitamin D deficiency as this may impair immune system function. Vitamin D also may affect fertility, so it’s a good idea to have your vitamin D level tested, so you can supplement at an appropriate level. Vitamin D is a fat-soluble vitamin that can be toxic at very high doses, so make sure to discuss an appropriate dose with your healthcare practitioner.

Vitamin C: While there is currently no evidence that taking vitamin C once a cold starts helps reduce severity, people who take vitamin C regularly tend to have colds that don’t last as long as people who don’t take vitamin C. Also people who take vitamin C regularly and are under lots of physical stress (marathon runners, skiers, etc.) had lower incidence of colds in one study. Vitamin C is generally well tolerated and safe to take while try to conceive or pregnant, though high doses of vitamin C may cause diarrhea. Vitamin C supplementation is not recommended in people with a history of oxalate-containing kidney stones.

Zinc: Zinc deficiency makes it more likely that you’ll catch a cold or other infection, so ensuring adequate zinc intake is important. Make sure to avoid over supplementing zinc. The daily upper limit is 40 mg. You should not take more than 40 mg daily except for short time periods as directed by a healthcare practitioner. Make sure to check all supplements for zinc content when determining your daily intake, as some prenatal vitamins have as much as 25 mg zinc.

Sources

Exhale 2018, Inhale 2019

Thu, 03 Jan 2019 16:50:16 GMT

A new year, new you! We often make a New Year’s resolution at the start of a new year in hopes of making changes to improve our lives during the coming year. What starts off as a optimistic plan for the future, Go to the Gym More (i.e. You’re Not in Shape!) or Call Mom and Dad More (Guilt!) comes from a place within us that says we are not good enough and rarely works. What starts off a noteworthy concept, instead becomes a list of our faults. What about instead trading in those old and (albeit) familiar ideas instead for an intention or Sankalpa. A yogis new year’s resolution.

Sankalpa is an intention formed by the mind and heart, it’s what’s behind the emotion of the traditional new year’s resolution. To make a Sankalpa is to make an intention or to resolve (a resolution). A sankalpa allows you praise your effort rather than focus on what you are doing wrong. This is a change from how traditional new year’s resolutions tend to leave us feeling guilty and mad at ourselves for breaking them. Release yourself from holding onto the past and instead create an intention full of possibility for the future.

Start by looking at you resolutions (I know you already made them!) and note how they make you feel (anxious, mad, jealous!). You might need to journal about these feelings over the next few days before this last step. When ready, ask yourself how would you like to feel this year and turn those results oriented resolutions into something that will give this years journey more value.

Here are some suggestions of sankalpas given by Satyananada Saraswati in his book “Yoga Nidra":

-I awaken the spiritual potential.

-I am a positive force in the evolution of others.

-I am successful in all that I undertake.

-I am more aware and more efficient.

-I achieve total health

Or from Catherine Guthrie at Yoga Journal:

-May I be Happy and Open to What Life Brings Me.

Be gentle on yourself, these changes don’t happen overnight. Make your intention/sankalpa a part of your daily ritual to remind yourself what you will accomplish this new year.

Join the Moon in any of our yoga classes to explore and support your sankalpa. Learn more about our free community classes (in Chicago and Highland Park ) and our Yoga for Fertility series (in Chicago , Highland Park , and virtually). New additions are added to our calendar every month!

Rethinking the Cleanse

Thu, 03 Jan 2019 16:49:01 GMT

The New Year is here and it’s one of the most popular times of the year to do a “cleanse. This often comes from wanting to “detox after eating too much or too many sweets during the holidays. For many, it’s a way to try to jump start some quick weight loss. For women trying to conceive, any type of restrictive cleanse or eating plan truly isn’t appropriate. Fertility and pregnancy are “metabolically expensive processes for your body, meaning that you really need adequate calories, protein, and nutrients for optimal function. Here at Pulling Down the Moon, we focus on a nutrient dense, anti-inflammatory diet that eliminates certain foods for a period of time in order to determine if certain foods are negatively impacting your health, but also to give yourself a period of time away from foods that aren’t serving you, which may help to reduce cravings in the long-term.

Here are few things we focus on:

Modify the food coming in. Start by looking at the quality of food you’re taking in. Reducing/eliminating added sugar is a great way to help balance blood sugar levels and reduce cravings for many people.
Eating more organic food is also important, as one study showed that eating more high pesticide fruits and vegetables was associated with lower likelihood of pregnancy and live birth when doing fertility treatments. In addition, higher intake of fast food has been associated with longer time to pregnancy. Choosing organic minimally processed meats, fruits, and vegetables, when possible, is a helpful component for a cleanse.
Don’t focus solely on food. There are a number of chemicals in food packaging and personal care products, such as BPA, parabens, and phthalates that are hormone disruptors and thus may adversely affect fertility. It’s important to educate yourself about these sources, and start choosing more natural alternatives. The Environmental Working Group’s Skin Deep database is a great place to start.Support digestion. A healthy digestive system is a foundational part of good health and fertility, as our digestive system helps us digest and absorb our food optimally. In addition, our gut can have a profound impact on the rest of our body.
Supporting healthy digestion ensures regular elimination of hormones like estrogen that can play a role conditions like fibroids and endometriosis, when in excess.
Drink plenty of fluids, include probiotic foods regularly, and include at least 5 servings of non-starchy vegetables per day. These vegetables provide food to nourish your gut bacteria, which may have a profound impact on our digestion, immune system, and health.

These are just a few aspects that we discuss during the ART Recovery/Prep cleanse at Pulling Down the Moon. Schedule an appointment today, if you’d like to discuss how a cleanse program might be helpful for you. Try it this month and save with our January special!

Remember that changes to diet and lifestyle are a lifelong process that last beyond a few week cleansing period. A cleanse or reset period can be a helpful jump start for more lasting change!

Kidney 3 Acupuncture Point

Thu, 03 Jan 2019 16:47:31 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

My first exposure to the world of Traditional Chinese Medicine (TCM) happened after I had been hit by a car on my bicycle. It was a bad accident, could have been worse. As I was healing, I was introduced to a practitioner of reflexology who told me about the connections of his work to TCM. I picked up a book about reflexology, then another, then a third. I started practicing on myself, my family, and my friends. I was able to get rid of headaches, reduce allergies, aid digestion, relieve pain … all by touching someone’s feet! I was hooked. If you’ve ever seen or perhaps experienced reflexology, you know that there are zones, like a map, on the hands and feet (I later learned that the ears and even the whole body can be used similarly) that are a microcosm or imaging of the whole body. You can treat these zones with massage , acupuncture , and many other techniques to affect other areas in or functions of the body to achieve relief from symptoms and whole body wellness. Like a reflex, by stimulating one area, you get results in another.

The reflex area that is most closely related to the reproductive organs in men and women is the inner ankle and around the inner heel of the foot. But let’s back up a second …. If you’ve experienced acupuncture before, you know that there are tiny needles inserted into specific points on the body to allow healing and wellness to be achieved. Did you know that those points are on pathways (we call them channels or meridians) that flow like a network throughout the body? The points themselves are known as access or entry points into the channel (the word for acupoint in Chinese is xuéwèi 穴 which literally means “tiny hole. So, when we stimulate these points, we are accessing that pathway that flows throughout the body to get blood and qi (pron “chee" – meaning function and energy) to move and regulate any problem that might be occurring on that pathway and it’s connections. The pathways/meridians are named for the primary organ that they connect with in the torso, that performs specific activities and functions in the body. The one that goes to the heart is called the Heart Meridian; the one that goes to the Lungs is called the Lung Meridian, etc.

In TCM , the ability to reproduce is determined to by the health of the Kidney organ. Notice that I use a capital ‘K’ because in TCM, the Kidney is responsible for much more that detoxification and maintaining fluid balance as it is in Western-style physiology. In TCM, Kidney is kind of like your batteries. It contains your genetic material (not referring to DNA – this is TCM terminology, not Western), your fire. It’s what was received by you from your parents and what you pass on to your offspring. It is also your foundation energy source. When the Kidney is depleted, you might feel fatigue, difficulty sleeping, lethargy, low libido and might experience things like extreme weight loss or weight gain. When Kidney is not working correctly, you might have trouble with the emotions of fear or an overactive flight/fight response. Because the Kidney is your foundation/fire/most primal energy source, struggles with fertility are not uncommon when it is out of balance.

Like a battery, you cannot get more material once it has been depleted and you were only given a certain amount to begin with. In TCM, we describe the process of aging by how the Kidney is functioning. How you live – getting enough rest, eating well, reducing stress, not abusing drugs/alcohol, having sex (but not too much!) etc – will impact how you preserve this material. However, TCM is an excellent way to help protect and preserve this material and to help it to be best expressed, particularly during the time while you are trying to conceive.

So, this brings me to my favorite acupuncture point for fertility : Kidney 3. In the West, we use a numerical demarcation for each acupuncture point, but in China (and other Asian countries), there is a poetic name for each point. In Chinese, Kidney 3 is called Tai Xi 太谿 which means Great Ravine. It’s called that because it is in a depression between the medial malleolus (your ankle bone on the inside) and your Achilles tendon. Kidney 3 is located in the inner ankle, the reflex area for the organs of reproductive function and fertility. This point is known as the Yuán or source point on the channel. Yuán points are critical for accessing the power of the organ for which the channel is named, addressing the root cause of the problem. While it is misleading to say that certain points are “good for specific ailments or disease, we can say that the yuán point on the Kidney channel, Kidney 3, is very effective for all things Kidney – including fertility.

I use Kidney 3 acupuncture point in almost every acupuncture treatment that I do for fertility. It’s that important! So, what can you do between treatments to help benefit this point and the Kidney channel / organ? It’s easy! Just gently massage the point each day. You can grab around to the other side of the ankle and get it from both sides if that’s easier. Use the pad of your thumb to perform gentle, rhythmic circles on the point. You can use a little bit of pressure, but not too hard. If you come for acupuncture treatment, you may also receive treatment with moxa on this point, an herb that has been charcoal-ized and is burned and held over the acupoint to warm it up.

So, for trying to conceive or just wanting to get a boost of energy and help to promote longevity, make sure to include stimulating Kidney 3 a little bit each day! Learn more about the benefits of Acupuncture or schedule an appointment today !

Meet Tamara Quinn

Fertility Friendly Holiday Recipes!

Wed, 19 Dec 2018 20:15:54 GMT

The holidays can be an especially challenging time for eating healthy. It’s easy to get off track even with the best of intentions when we’re constantly surrounded by sweets. We created this recipe packet to help you have some healthy go-to sides, desserts, and beverages to help you continue to eat nourishing and also delicious food during this time of year. All recipes are gluten free and dairy free or have a dairy free option. Before you dive into the recipes, here are a few tips to help you enjoy the holidays while still enjoying the foods you love:

Focus on adding instead of taking away. Instead of focusing on cutting back on sweets or on deprivation, focus on adding. For example, eating fruit after lunch and dinner would be a great habit to focus on, or filling half your plate with non-starchy vegetables. When we add in lots of healthy foods, it’s helps to crowd out some of the less healthy stuff.

Have other “treats” that are unique to the season like citrus and pomegranates or walnuts or hazelnuts in the shell. These are fun treats that are nutrient dense and delicious. Of course, you’ll still have some other real treats, but swapping these in some of time helps.

Choose some lower sugar options. Sweets and desserts are meant to be indulgent, so I don’t recommend “healthy” sweets that are modified so much that they don’t feel satisfying. Even cutting the sugar by a third or half in many recipes still results in a delicious and indulgent treat. Try making treats with fruits like dates and bananas, which are whole fruits with fiber and nutrients and can help cut the amount of sugar/sweetener you need to add. Cocoa Coconut Balls in this packet are a great example!

Use nuts and nut “flours.” Nuts contain healthy fat and are nutrient dense and provide your treat with flavor and the feeling of decadence without the refined carbs in white flour.

Focus on the treats you really love and forget the rest. You don’t have to try everything, and there’s absolutely nothing wrong with a polite “no thank you,” when offered a dessert or drink you’d rather skip.

Rethink your drink. Instead of overdoing it with pumpkin spice or gingerbread lattes or heavily sweetened hot chocolate, make your own at home. Combine warm milk or almond or flax milk, cocoa powder and/or cinnamon, vanilla, and a drizzle of maple syrup. Better yet, buy a milk frother to make your homemade beverage really feel like a treat! See the Healthier Hot Chocolate recipe.

Table of Contents

Side Dishes

Cooked red cabbage with apples

Red cabbage slaw with pecans

Roasted root vegetables

Black bean dip

Roasted cauliflower

Desserts

Cocoa coconut balls

Broiled grapefruit

Candied pecans

Beverages

Healthier hot chocolate

Peppermint nettle tea

Side Dishes

Cooked Red Cabbage with Apples

This antioxidant-rich dish and is a great accompaniment to a holiday meal or just an easy side dish to reheat along with the protein you’re having during the week. Cabbage is fiber-rich and is in the fertility-friendly cruciferous vegetable family.

Serves 6

1 small head (or 1/2 larger head) of red cabbage
3 medium apples
1 medium onion
1 tablespoon apple cider vinegar
2 tablespoons water

Cut red cabbage in half and remove the core. Coarsely chop and place into a large pot. Peel, core, and slice apples, dice onions, and add to pot along with cabbage. Stir to mix with a wooden spoon. Add apple cider vinegar and water. Heat over medium heat with cover on the pot until you hear the liquid boiling – about 5 minutes. Turn heat to simmer, and cook for 1 hour or until vegetables are cooked down and soft. Enjoy!

Red Cabbage Slaw with Pecans

The gentle sweetness of the pecans nicely balances the flavor of the red cabbage. This is a great salad to make on Sunday and eat throughout the week. It’s also great for parties and potlucks. Cabbage and other cruciferous vegetables are rich in indole-3-carbinol, which may have a beneficial effect on hormone balance. Cruciferous vegetables are especially beneficial if you struggle with estrogen dominance, endometriosis, PCOS, or fibroids.

3/4 cup candied pecans (see recipe below)

1/2 medium head or 1 small head of red cabbage
juice of 1 lemon
1/4 cup olive oil

Roasted Root Vegetables
Serves 6-8

This nutrient-rich side is loaded with beta-carotene, which is a vitamin A precursor and potent antioxidant. Butternut squash and carrots are also a good sources of vitamin E.

½ onion, chopped
2 medium-sized beets, peeled and chopped into ½-inch cubes
6 medium carrots, peeled and chopped
2 cups butternut squash, peeled and chopped into ½-inch cubes
1 tablespoon olive oil
Salt and pepper
Herbs (optional)

Preheat oven to 375 degrees. Add all vegetables to 9×13-inch pan. Drizzle with olive oil, and toss to coat. Sprinkle with salt and pepper and your favorite fresh or dried herbs, if desired. Roast for about 45 minutes, tossing every 10 to 15 minutes, or until all vegetables are tender.

Black Bean Dip
Adapted from “Hurry-up Black Bean Dip” on epicurious.com

Use this flavorful dip for vegetables, or spread on whole grain or nut-based crackers. Black beans are rich in folate, which helps prevent neural tube defects.

15-oz. can of black beans (preferably organic beans in BPA-free cans), drained
1 tablespoon onion, diced
2 cloves garlic, pressed
2 teaspoons balsamic vinegar
1 tablespoon olive oil
1 teaspoon cumin
1 tablespoon minced chopped cilantro
Salt and pepper to taste

Add all ingredients to blender or food processor and blend until smooth. Add salt and pepper to taste.

Roasted Cauliflower

Adapted from allrecipes.com. Herbs and spices contain potent antioxidants that may help protect eggs and sperm from free radical damage. This dish is also a great way to load up the holiday table with non-starchy vegetables. Emphasizing vegetables is a great way to optimize digestion and gut health.

1⁄4 cup butter, softened, or ghee, or olive oil1 tbsp fresh dill, chopped1 clove garlic, minced1 teaspoon lemon zest, grated1⁄2 teaspon ground cumin1⁄4 teaspoon sea salt1⁄4 teaspoon black pepper, freshly ground1 head (large) cauliflower, leaves trimmed

Preheat oven to 350 degrees F. Mix butter, ghee, or olive oil, dill, garlic, lemon zest, cumin, salt, and black pepper in a bowl. Cut the cauliflower stem flush with the rest of the head so it stands upright. Spread seasoning mixture evenly over the top and sides of the cauliflower, place in a casserole dish, and cover with foil. Roast cauliflower until tender and cooked through, about 1 1/4 hours. Transfer to a platter and spoon any liquid in the casserole dish over the cauliflower.

Desserts

Cocoa Coconut Balls

These low sugar treats are a great way to keep the added sugar low, while still getting to have a treat. Nuts are a great source of satisfying healthy fats and cocoa powder provides an antioxidant punch!

Makes about 20 one-inch balls

1 cup pecans
⅓ cup pitted dates (about 8 deglet noor dates)
2 tablespoons coconut oil
¼ cup cocoa powder
¼ cup shredded unsweetened coconut
1 tablespoon maple syrup
½ teaspoon salt

Add all ingredients to the food processor or blender, and process for about 30-60 seconds until mixture sticks to the sides of the food processor. Roll into about one-inch balls. Store in the refrigerator.

Broiled Grapefruit
Adapted from williams-sonoma.com. Desserts don’t have to be all about sweets. Winter is a great time for citrus, and adding cinnamon to grapefruit provides a warming quality and may help lower blood sugar levels.

Serves 1-2

1 grapefruit
¼ teaspoon cinnamon

Turn on oven broiler. Cut grapefruit in half and remove any seeds. Loosen grapefruit sections by using a small knife. First cut between the fruit and peel and then cut alongside each segment to loosen. Sprinkle cinnamon over grapefruit halves, and place under the broiler for 5 minutes. Serve hot.

Candied Pecans

Makes ¾ cup candied pecans

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

Beverages

Healthier Hot Chocolate

This easy homemade hot chocolate recipe cuts the sugar from about 12 grams per packet of cocoa mix to 4 grams. This is a great way to keep the caffeine very minimal and still feel like you’re having a beverage that’s a treat. Higher caffeine intake has been associated with longer time to pregnancy among women trying to conceive.

3⁄4 cup water

1⁄2 cup whole milk or non-dairy milk

1 tablespoon cocoa powder 

1 teaspoons maple syrup

Combine water and milk, and heat until almost boiling in the microwave or on the stove. Stir in cocoa powder and maple syrup. Enjoy!

Peppermint Nettle Tea

Here’s another nourishing caffeine-free tea option.

Dried nettle leaf

Dried peppermint

Mix nettle and peppermint in a glass Mason jar with 1:1 ratio for a supply that will last from weeks to months. Cap tightly and shake to mix. Use about 1 tbsp of tea leaves per cup of tea. Adjust based on flavor preference.

Guest Blog Feature: Considering Single Parenthood

Mon, 10 Dec 2018 21:17:20 GMT

In my clinical practice, I see a fair number of single individuals desiring to be parents but also feeling ambivalent in their feelings of wanting to do it alone. Their desire for a child is very real and many times combined with a sense of urgency, as many feel that they have spent considerable time trying to find a partner and now have reached an age or space in their life where time is of the essence. In these conversations, there are often common thoughts, questions and concerns that come up. In this post, I want to address two of the more common topics, namely 1) feelings of regret or ambivalence; and 2) concerns about the impact of their choice on the child.

It is not uncommon for many single individuals desiring parenthood to feel and express frustration and resentment for not having been informed and educated about their fertility options sooner and several will share feelings of regret for not having given more thought to or prioritized their desire to have a child earlier in life. Some will question if they should have worked harder in maintaining or salvaging old relationships or made different career or life choices. Much has been written about the concept of regret and this alone could be its own blog series, but I will share a brief thought on it and attempt to summarize what others have shared as well.

*It is important to realize that regret, remorse, guilt, whatever you might be feeling are all normal cognitive/emotional responses.
*Often what you are feeling is a sign that you are more keenly aware now, of your desires, needs and wants and what matters to you most.
*These feelings can serve to motivate you to take action, which is often when many single individuals seek out information or take the necessary first steps in considering parenthood.
*Avoid romanticizing the past and the “what ifs and instead reflect on and appreciate your own unique lived experiences. Similar to the choice you may be facing now, you were once faced with opportunities and choices in your past and undoubtedly you gave the same care and consideration in making those, as you are doing now, and made decisions that were right for you at that time.

Some intended single parents worry about how growing up in a single parent household may impact their child. They wonder if the child’s adjustment will be stunted or if there will be parent-child relational issues, both at a young age and into young adulthood, when feelings of resentment or who and why questions may be posed. Not surprisingly, much of the current literature indicates that there are often no significant differences found between children conceived through third party (donor or surrogate) and/or reared in single parent, same-sex or heterosexual households.

Of course, the decision for anyone thinking about parenthood is important, whether you are single or not. Feeling comfortable and confident in your decision is key. If you are struggling with this decision or simply want to be well informed as your move forward in your plans, there are a host of support options available to you. One such is Fertility Centers of Illinois’ No Partners Needed Support Group. This group provides women the opportunity to discuss and share their thoughts, questions, concerns and experiences in their attempt to create their family.

I hope this information is helpful to you as you think about and move forward on your desired path!

Tiffany Edwards, Ph.D., M.P.H.
Fertility Centers of Illinois

Dr. Tiffany Edwards is a licensed clinical psychologist and patient educator specializing in counseling couples and individuals during treatment as well as egg donors and surrogates for those pursuing third party reproduction options. Dr. Edwards earned her doctoral degree from Saint Louis University and a master’s in public health from New York University. She completed her pre-doctoral residency at Rush University Medical Center and two postdoctoral fellowships at Emory University School of Medicine and the Icahn School of Medicine at Mount Sinai. In her career, she has worked with patients to address a wide variety of psychological and health-related issues such as anxiety, depression, cancer survivorship, women’s health issues, stress management and more. In her role at Fertility Centers of Illinois, she counsels and supports patients, facilitates patient education seminars and leads support groups.

Her caring, empathetic and supportive counseling approach aims to help patients move from fear and vulnerability to empowerment and hope on their treatment journey.

Tiffany Edwards, PhD, MPH

Clinical Psychologist

Fertility Centers of Illinois

https://fcionline.com/

tiffany.edwards@integramed.com

3 Reasons Pulling Down the Moon’s Prenatal Yoga Class Is Unique

Wed, 05 Dec 2018 22:46:01 GMT

You’re pregnant, and you’ve been doing your research. Maybe you read our blog on the benefits of prenatal yoga, or maybe your care provider suggested you try some classes. Maybe you’re already searching for a prenatal yoga class that fits.

PDtM has a unique environment for prenatal yoga; here are three things that make Pulling Down the Moon classes different than the rest.

1) Classes start with a check in

Our prenatal classes always begin by giving participants the opportunity to share the highs and lows of their week with other parents who are experiencing a similar journey. Many of our clients have had memorable fertility journeys prior to pregnancy; taking the time to share and listen to one another helps everyone feel connected, stay present, and focus on the practice.

2) Instructors understand the range of emotions you may feel

The staff at Pulling Down the Moon are compassionate, empathetic and understanding. The yoga space is a safe environment to share the good, the bad, the ugly. Pregnancy after a loss or a difficult fertility journey is not always filled with positive emotions. Often fear, anxiety, grief, and other emotions sneak in. We understand that you can feel joy for this current pregnancy, fear that your heart will be broken, and confusion at the conflict between these emotions — all at once. We get it! Most of us have been there ourselves, and we hold space for your feelings here.

3) Classes provide realistic and practical strategies to manage emotions

Unlike some of the approaches to prenatal yoga, we intentionally talk about your non-preferred emotions and come up with realistic and practical strategies for coping with and managing them. We will address fears around the birth, talk about ways to involve partners, and create plans that may involve massage, acupuncture, and alternative strategies to help with physical and emotional aspects of your pregnancy.

In addition to providing a holistic health environment to help you on your fertility and pregnancy journey, yoga classes at Pulling Down the Moon provide a community environment for women to support one another and experience the journey together. From the bottom of our hearts, we wish you the best of luck in your search and hope you find the prenatal supports that work best for you!

We will also be offering a special Prenatal Workshop in Chicago for the New Year, learn more here. Questions? Call us at: 312-321-0004.

Waiting for Elijah

Tue, 20 Nov 2018 17:15:21 GMT

The night before you were born, there was so much lightning. It wasn’t raining though, just hot– the hottest night of the year. Sitting on the big blue birth ball, rocking from side to side, I’d rest my head on the hospital bed during the in-between. When a contraction came, I’d sit up, open my eyes and watch the jagged stabs of light through the window as they punctuated the clear, distinct pain in my body.

Later, the white haze of high noon would blur the edges of the clouds. By then, nothing would be clear for me. The pain and the urge to push or not push and the exhaustion and the panic would all run into and over each other, a hot, foggy murk, and I would not know when or if or how you were coming, or what my body was doing, or if both or either of us would survive.

Everyone said it would be a snap. A breeze. A walk in the park. There will be nothing to it, they said. They said, he’ll slide right out. Nothing is like the first one, after that, it’s all downhill. Your body is ready, they said. Your body knows what to do. Your body will take over. You’ve been through it all already.

Everything they said should have been true; but nothing could have prepared me for birthing you.

I cannot say your birth tore me open. My body did not literally tear. Somehow, I managed to expand beyond my own capacity to accommodate not only your body, but also the hands and wrists and forearms of the midwife who reached inside to turn you and free your shoulder from the umbilical cord that had wrapped and twisted its way around you.

And yet, later, I needed to mend.

It’s hard to know what happened to me afterwards, where I went. I thought I knew how to have a baby – how to birth a baby and then how to mother an infant back at home. I’d done it before – I knew how.

But I didn’t know anything. I didn’t know how to handle you, the colic. Who could blame you for being so fussy! You had swallowed so much amniotic fluid, having descended into the birth canal, then waiting there for much longer than you should have. The fluid was in your ears and eyes and belly. You needed to recover from your own birth. You needed to be held all the time, and of course I wanted to hold you, but you have a brother too, and he also needed my love and attention.

It’s not like things ever got That Bad, really. I was not incapable of joy, because I did laugh and love with you. I could never not get out of bed. I did not want to harm myself or others. I never fantasized about abandoning you or dropping you out of the upstairs window. I said “no” to many of the criteria on the doctor’s checklist when I finally went, nine months later, to get some medication.

It was hard to describe, other than to say that I didn’t quite feel like myself. But then again, it was hard to know who my “self” was anymore. There was a dark heaviness, an anger and sadness and loneliness. There was a feeling that nothing was wrong, but everything was wrong.

I slept upstairs for months, on the guest futon in my office. I did not know how to be married. I had no space. I felt so empty and hollow and heavy, there was no way anyone could meet me where I was.

It was, and still is, vague and blurry and hard to understand.

Maybe I just needed time to breathe, to mend my overstretched ligaments and allow the holes in my psyche to close back up again, after experiencing what was beyond my comprehension, to replenish the reserves of energy and fortitude that had been used up in birthing you.

Maybe if I had been allowed to stay in the hospital for another day or so I would have been okay. Just some time to collect myself before heading back out into the world where so much would be asked of me.

Maybe it’s because I felt so inept.

Maybe it’s because the only ways I knew to love were suddenly limited by time, attention, and energy.

Maybe it’s because your birth was so difficult but maybe it’s because that type of difficulty is not recognized as trauma.

Maybe it’s because I wanted to tell my story – the story of your birth – over and over and over to make sense of it, to find a context, but once everyone knew the basic details – 20 hours of active labor, the cord around your shoulder, no c-section, nine pounds, two ounces, everyone’s fine – they had heard enough.

Maybe I had post-partum depression. Maybe I had a chemical imbalance.

Maybe I just needed help. Everyone had told me – 2 kids is more like 10 kids, the workload increase is exponential, etc. etc. But no one ever said, you will not know how to handle it. You will not know how to love so much, so separately, at the same time, and this not knowing will tear you apart.

Maybe it was simply that I was an almost-40 year old woman who spent many long days alone with a toddler and an infant, and I could have used some time to myself.

Maybe it was nothing more than that.

My water broke first. That was a surprise. It hadn’t been that way the first time. Later, I was told that that there is much lore and myth around births where the water breaks before contractions have begun because contrary to common portrayals on TV, this sequence of events is actually rare.

I had just gotten your brother into the bath and I bent down to kneel beside the tub and there it was, as if the bathwater had overflowed onto the floor. Of course I knew, but I still wanted to be sure. I waited. Soon, there were puddles of amniotic fluid all over the house. We called your grandparents to come for your brother. I stood on the front porch, waving until the car disappeared around the corner into the clear evening light. My heart ached, saying goodbye to my “only” son, bursting to welcome you.

Back home again when everything was over, I was nostalgic for the hospital. There was a hippie deli down the street, and I missed the tuna sandwich on thick, soft, grainy bread, with tomato and sprouts brought to me on my one day of convalescence. I would miss the quiet, the solicitude, and that single night, alone with you, in the bed beside me, swaddled, nursing, as we figured out how to be together with you outside of me.

Afterwards, I wanted to do it again right away, which was crazy, given what I’d just been through. I thought it was the post-partum euphoria, the hormones and dizziness. But the feeling lasted. I wanted a third. A girl. I felt myself clinging to the hope that I would go through it all again. I knew that if I was going to do it, it was going to have to be now, that I could not make the transition in and out of this space again. I needed to keep the momentum going. As the months wore on, though, I knew I could not handle more. This was plenty. We were enough.

But first I had to be sad.

I had to be sad that I am not younger. I had to be sad that I didn’t do this sooner. I had to be sad that I’m someone who needs a lot of solitude in order to feel fully whole. I had to be sad that I will never have a daughter, a Violet or Ruby. I had to be sad that your birth marks an ending for me. I had to mourn the loss of possibility, that while it is still technically possible, it is not actually desirable, given our circumstances, our lives, to have more children. I had to actually say the words to myself, No, I can’t handle more. And then I had to be sad that I can’t handle more. I needed to be sad that this will be all, and I had to go through all of that to recognize that this is plenty. That you, I, we are enough.

Last time, I had birthed naturally, as I had wanted, but in a traditional hospital, with an O.B. With you, I was going to have a water birth. We had switched OB practices so that I could employ a midwife and use the Alternative Birthing Center and give birth in the giant bathtub. I could labor in water, which was said to be so relaxing and warm and peaceful. Floating took pressure off the joints and alleviated the affects of gravity and you would not be shocked by the sudden change from water to air and I could catch you myself as you slid out.

But the night you were born was the busiest of the year in the birthing wing. Someone said it was because of the lightning, the way it pierced the pressure of the atmosphere which induced labor. The tub was not available. It’s rare that so many women are laboring at the same time that those who desire the tub suites cannot have them, but as I breathed through my contractions in the triage room, I was told that there was a chance we might not be able to have a water birth.

There was much confusion then, and conferring with various staff members. But I left that to the trusted others to handle, your father and godmother, who were with me in the hospital. I was busy, breathing, focusing, rocking, turning further and further inward in preparation for the work I would do later.

The lightning began to fade as the first signs of daylight appeared in the sky. There was a shift change for the staff, and once my regular midwife showed up, I knew we would be alright. She was taking charge of the situation and said that yes, we could get into the tub room because I had been there longer than the others. I only had to be dilated 5 cm before I could get into the room but that surely that would not be a problem because I had been there all night.

But when she checked, I was only at 2.5 cm, still. I didn’t know why it was taking so long, what was wrong, what I was doing wrong.

Even at this hospital, with all their alternative methods, there were still rules; they followed the standard hospital protocol which allowed no more than 24 hours to elapse between when one’s water breaks and when the baby is delivered. Without amniotic fluid, the theory goes, the baby has no protection from harmful germs and bacteria and is potentially exposed to danger of all kinds.

5 cm to get into the water, 24 hours without water.

Later, somehow, in the space between trying to return to normal and recognizing that my notion of normal had vaporized – during the time when I tried to show your brother how much I still loved him and how much attention I still had for him, how much I could still dance and romp and play and be silly, and how much it was okay for him to be mad at me for having a baby, and how it was okay for him to not want me to sit next to him, or tuck him into bed at night, all while trying to figure out what would make you happy, not the car nor the stroller nor the bassinet, only my arms, my breast – somewhere in there a part of myself became dormant, as if stunned into stillness. It felt as if nothing within me was growing, that I had shed all the life I had.

I was already a mother when I had you, so your birth was not the dramatic transformation into something else that had occurred the first time. One birth revealed to me how much I was capable of, was for me about capacity; the other illuminated my limitations, the point where branches can bend no further, the point of breakage. Both showed me to myself. Both were necessary for me to be whole. At the time I did not know that. At the time I did not recognize that anything was growing or alive, that deep underground, my roots were stretching, absorbing nutrients from the rich soil of my life, of our lives together.

By now I’m Tired. I’ve been having steady contractions for 14 hours already. The tub is open. We are moving. We parade down the hall, carrying pillows from home and clothes and bags and cups of coffee and cups of ice. I feel that I’ve earned this and here we are, the large room with the queen sized bed with the flowered spread and oak headboard. The tub. The tub is full of water and waiting for me, for us. Through the window I see the blue sky and white, puffy clouds. Late morning light. I sink into the tub. Getting close to transition now. The contractions are coming quick and hard and I am breathing and the water feels so good, I lay back, rest, so that only my face and the apex of my belly with its protruding navel are not submerged in water. And then I wait. And nothing happens. When a contraction comes, several minutes later, it is weak, and barely a moan escapes my body. I wait some more. It’s afternoon now. We’re close to 20 hours now. I’ve gotten to 8 cm and now my contractions have stopped. I’ve reached transition and now I’m going backwards. I am closing back up.

Out of the tub and into the shower. Out of the shower and on to the bed. A walk down the hall. Nipple stimulation to get contractions going. We’ll try a breast pump. This works; the contractions are back and they are quick and hard and we are ready to go and they are in my back now. There is no water inside me and no cushion. I’m having back labor now and I’m on all fours on the bed and I have never had pain so deep and hot that it pushed me to the edge of consciousness. I do not know who I am. I do not know what I am.

Then back in the tub and do I feel pushy now?

I’m not sure; I can try to push but I don’t know how. I don’t know how to push anymore and it’s not time yet. It should be time, but it’s not time yet. We’re not ready yet. Back into the shower and down the hall and back and nipple stimulation and now I feel pushy. I want to push in the tub but that doesn’t work. We’ll try the bed and now the pain the pain the pain. On my back and I am screaming and I can’t take it. I can’t do it any more I am done. The contractions are too much, it’s too fast now. It’s happening too fast and too slow and it’s not over yet and it should be and out the window is only white haze and my eyes are blurry. The room is flooded with light and I scream into the light it’s too much I’m pushing now. I’m pushing now. My body is on fire and you will be here now.

I am in and out of that place within me that I have never known before, that I will not remember afterwards, that place that allows my body to take over. That place that pushes me out of itself, that is myself. That is fluid. I will need this later. I will want this later. But my moments here are so fleeting I will not know how to come back and this is not a place to return to, only to bring back with me. But there is no time to come back here, like waking from a dream and wanting to remember it before the day begins.

I am pushing now for you to come but you do not come. You move down but then back up and something is wrong. It is not supposed to happen this way. It’s not supposed to be this way. I am to push and you are to emerge but you are not coming out. You have descended. You can’t stay there too long but you stay. Your head is moving now your head is out. Your skull your brain your mouth your eyes are here but now your body is stuck. We’re both stuck. There is nowhere to go because of where you are and where I am and I am done but you’re not out and there is nothing to do but scream and sob and push and breathe and pray and beg to be cut open but they cannot cut because your head is out and the only way out is through me. It’s not supposed to be this way, your body should slide right out now, but there is the cord. The cord is keeping you here, part of my body holding strong to your body, not letting you out and this is when we could die. Like a flash of lightning, I suddenly know, in my bones and skin and fluid and a new kind of scream, that something is very wrong, that you or I or both of us might not survive this. Darkness descends now. But now there are the hands and wrists and forearms, reaching in and turning. I don’t know what is happening, only more pain but there you are now you’ve been turned and you’ll slide out now, and I’m pushing and just like that there you are. You’re out. You’re out now and I’m done. My shaking sobbing body is done. But you’re quiet. There is no sound from you yet, not yet not yet and I am waiting for you still and I don’t know I don’t know if-

Here you are. You’re on me now, blue and slimy and crying too and mine. You’re here and you’re okay and we both made it we’re both alive and you’re out and both our hearts are beating and you’re fine and you’re here.

Oh my God – you’re here.

“Waiting for Elijah” appeared in the Winter 2010 issue of Calyx Literary Journal and is republished here with the author’s (Christine S, Massage Therapist LMT) permission.

A Picture Says A 1,000 Words But Never Says It All

Tue, 06 Nov 2018 16:08:11 GMT

This is a picture of my family; it’s one of my favorites. On more than one occasion people who don’t know me well see this and say things like, “Oh my gosh, Lindsay, your life is so perfect that even your dog is perfect?!” The comment on our dog would be the first thing they were wrong about. Adorable, yes. Perfect? Not even close. I think our veterinarian has classified him as neurotic… Nevertheless we couldn’t love him more!

The truth is there’s so much behind the surface of this beautiful photo (which is likely true for many of the picture perfect moments we see daily). It could never reveal all the heartache, struggle and excoriating pain it took us to get to that moment, captured in time.

You would never know from looking at it that on February 20, 2016 (the day before I turned 33 years old), our world came crashing down harder than I knew possible when our first son, Aidan James, was born still at nearly 37 weeks and 5 days. Or that as I sat in the hospital waiting to induce labor, I was sure I was the only woman in the world that had lost her baby this late in pregnancy. Or that after experiencing the devastating loss of our beloved baby boy, with little to no answers why, we would struggle to conceive again. You could also never know the crippling anxiety I experienced for the 37 weeks and 5 days in my next pregnancy. Or the insane emotional rollercoaster I rode the entire time because while I was finally pregnant again after struggling for so long, it was near impossible for me to be happy about it. No, that wouldn’t happen until I held my sweet baby girl and light of my life, safely in my arms.

To say our road to parenthood has been tough would be the understatement of the century. It’s tested me beyond measure to the point of breaking. Each time I broke (and it happened a lot), I found new ways and things that helped me start to pick up the pieces again.

First, I found my “people.” My people are the women that I was connected with shortly after losing my son that had a similar story. These women were my lifeline, the only people that I felt fully understood by and endlessly supported. I wrote novels to them via email and they always responded with words of encouragement, understanding and compassion. They have become some of my closest lifelong friends whom I owe the world to. Each new person I met introduced me to new things that I grasped on to for dear life to help me through the day.

In the early days it was books. Anything and everything I could read, I did. Elizabeth McCraken’s memoir, “An Exact Replica of a Figment of My Imagination” resonated with me best. It was heart wrenching but beautiful all at the same time. I recall highlighting sentences and then entire pages, and rereading them over and over because she had taken the exact words right out of my head. Feeling so understood when nothing else made any sense was very therapeutic for me.

Then, once I built up the strength to leave my house, it was acupuncture, herbal supplements and yoga that were my savior. Which is what led me to walk through Pulling Down the Moon’s (PDtM) doors. From there my world as it exists today kept expanding when I was introduced to Beth Heller, one of PDTM’s founders, whose first daughter was also born still 16 years ago. Through an event Beth hosted one evening, I met a psychiatrist that quite literally brought me back to life. PDtM became a tranquil safe haven for me. Somewhere I always knew I would walk in feeling overwhelmed, defeated or just plain sad–and walk out with some sense of relief and hope.

As the days, weeks and months passed, I continued looking for answers to big questions. Why/how could this happen and what are we as a country doing to prevent it from happening to more families? What I found was disheartening but who I found through the process was encouraging. The Star Legacy Foundation is one of the very few organizations I found that focuses its efforts on research and ultimately prevention of stillbirth, when possible. They are doing amazing work and have made great strides, but there is still a long ways to go. In the spring of 2018, we officially launched our Chicago Chapter of Star Legacy all thanks to one of the amazing women I’ve met on this journey, Lindsey Schmitz. When I didn’t have the strength to get things off the ground, she did and she’s been an amazing and inspiring leader for our team here in Chicago.

On October 15th, everything came full circle when Pulling Down the Moon hosted a beautiful yoga session in partnership with our Star Legacy Chapter in honor of Pregnancy and Infant Loss Remembrance Day. I looked around the room and was comforted to see many of the same faces that helped get me to the family photo I shared (literally, my friend Jacqui even introduced me to the talented photographer who took it). But I was quickly reminded that there is still progress to be made and people to support as I saw many new faces.

There are so many women and families, that while they may not have the same story as me, their journey has been anything but easy. If you’re reading this, you are probably one of them. Wherever you are on your road, I hope you know you are not alone. Whether you’re struggling to conceive, searching for answers or just looking to connect with someone who understands your pain, I am confident you can find something or someone helpful through PDTM or Star Legacy.

There’s not a single day that goes by I don’t think about and miss Aidan. He led me to meet so many amazing people and I’ll spend the rest of my time trying my best to honor his short but beautiful life.

Guest Blog: A Personal Journey

Fri, 19 Oct 2018 16:17:39 GMT

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.

Is it Time To Consider Egg Donation?

Fri, 12 Oct 2018 21:51:53 GMT

You’ve done it all. Diet. Acupuncture . Yoga . Reiki. You name it. You can only do so much to improve the quality of your eggs , so how do you know when you are ready to move on and use an egg donor to build your family?

Know your limits

When you first started on this journey, you probably didn’t think it would take this long to get pregnant. Perhaps you gave yourself a limit as to how many fertility treatment cycles or how much time you would allow yourself to try naturally before considering alternatives. It’s important to create some sort of threshold of what you can handle; not only physically, but mentally, emotionally, and financially as well. A crucial step in this process is feeling like you did everything you could to achieve a healthy pregnancy.

Don’t rush

If age or egg quality have been factors for you on this journey then you probably have felt rushed to squeeze in treatment cycle after treatment cycle. The good news with egg donation is that age and egg quality are no longer a factor for you. You may need to grieve the loss of using your own eggs before you can consider collaborative reproduction. This takes time. Try not to rush through the grieving process. Once you’ve moved through those pivotal stages of denial, anger, bargaining, and depression, you are more likely to allow yourself to accept that egg donation is a good option for you.

Make a choice

Egg donation might not be your first choice, but people choose to pursue this route because it is the best option for them. The first egg donation was a little over 30 years ago, so the process is still very new. It’s a personal choice and one that takes a lot of thoughtful care and planning. There is freedom in choice, but sometimes reviewing all of the options can be overwhelming. Try not to let others’ opinions influence your decision. They aren’t making this choice; it’s for you and your partner (if you have one). When you are ready, you may want to share the decision with a trusted friend or relative. Consider who may be a good person for you to confide in. Remember, once you tell you cannot “untell.” If you don’t feel like you have a good source of support, then you can choose not to tell anyone right now, and that is ok!

Be proactive

Fertility treatments are costly, time-consuming, painful, and stressful; doctors and nurses using terminology you barely understand don’t help either. But remember that you are your own best advocate. Ask questions if you don’t understand. Speak up. Take notes. Be the “annoying” patient. It’s better to know upfront than be surprised later. If you are educated and informed, it will give you the power to make decisions that are best for you. If your clinic has a mental health professional on staff, you may want to speak with them. Otherwise, you may want to get a referral to speak with someone privately. Sometimes it’s easier to speak with a complete stranger about what you are going through. There are communities of women just like you. Check out Resolve.org for local, peer-led support groups or nonprofits dedicated to supporting women through their family building journey.

Stay present

There is no time like the present moment. Worrying about the future likely won’t serve you right now. You have an important job to do, and that is making sure you are in the best space possible to carry a pregnancy. Take care of yourself. Do the things you love to do and try not to worry about what’s to come. When you find your mind wandering bring yourself back to your breathing. It is a constant cycle of energy you can focus on if you need to regroup. Remember, you’re in control. You’ve got this!

Car and Fertility Maintenance: A Metaphor

Tue, 04 Sep 2018 15:21:49 GMT

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!

Tips to Manage Your Sweet Tooth

Wed, 22 Aug 2018 16:19:05 GMT

So many of us struggle with having a “sweet tooth,” reaching for sweets automatically after meals or struggling to say no to any sweets that happen to be in the break room at work or at events. When we rely on willpower in these situations, it’s very difficult to be successful. Instead, set yourself up for success by making sure to have healthy snacks on hand and managing your appetite. Anytime we become overly hungry, we’re much more likely to overeat, and it’s more difficult to make healthy food choices.

It’s helpful to first determine the time of day that you’re working on cutting back on sweets. If it’s after dinner, get in the habit of having fruit for dessert after dinner. Don’t make having a real dessert off limits, since that sometimes makes us obsess about it more. Just add the fruit or a fruit smoothie as an experiment and see what happens. Sometimes you just might find that it’s enough, and you don’t need a “real” dessert afterward. The key is to pick fruits that you really enjoy and feel like a treat to you. Here’s a delicious and nutrient-rich smoothie to try, especially right now when peaches and blueberries are in season.

Peach Blueberry Smoothie

1 peach, peeled and pitted
1 cup blueberries
½ cup water or amount to achieve desired consistency.
Add all ingredients to blender or food processor.
Blend until smooth.

Want to learn more? Call us for a Nutrition Consult for fertility, pregnancy, postpartum, as well as, health/wellness support at: 312-321-0004.

The VAGUS nerve, the “Commander and Chief” of the autonomic nervous system–promotes your fertility, gut, and health!

Sun, 19 Aug 2018 15:07:37 GMT

The Vagus nerve is the largest cranial nerve and one of the most powerful nerves in the body. It is a bundle of sensory and motor fibers that power the parasympathetic nervous system. It connects the brain to the heart, lungs, spleen and intestines. It also has branches that travels to the Female Fertility Organs (the uterus, cervix and vagina) besides to the neck, kidney and liver. This parasympathetic nervous system controls our unconscious body functions like breathing, heart rate, digestion, etc.

Sometimes we “feel things” in our gut (good or bad) and it’s because of this vagus nerve–when it is sending messages from the brain to the gut! This is why our “gut instincts” are good to follow. The gut is called the “second brain” because of the vagus nerve. The enteric nervous system (ENS) governs function of the G.I. tract. The ENS connects to the brain via the vagus nerve.

How does the vagus nerve get damaged or stressed? There are a lot of reasons but the most common ones are injuries to the head or neck, accidents, stress, and even diet can interfere with firing of the vagus nerve. The vagus nerve uses the neurotransmitter, acetylcholine (chemical messenger), to communicate with the brain. Studies have shown acetylcholine can be negatively affected by stress and diet.

One of the main purposes of the vagus nerve is to calm down the body. It also helps with the growth and repair of nervous system. Researchers at Oregon University report that daily meditation activates the vagus nerve to create a relaxation respond. Research also points out that auricular (ear) Acupuncture creates a relaxation response and stimulates the hypothalamic pituitary ovarian axis to help with balancing hormones for fertility. Once you know the importance of the vagus nerve below are some exercise and things you can do to keep your vague nerve healthy.

*Singing Loudly
*Gargling
*Laughing
*Cold showers
*Massage
*Yoga
*Meditation, such as, this Heart-Opening Meditation
*Acupuncture (especially ear acupuncture)

Prenatal Vitamins: What to Look For

Tue, 14 Aug 2018 20:40:51 GMT

Choosing a prenatal vitamin can be daunting, as there are a wide variety of brands and types of prenatal vitamins out there. It can be hard to know exactly what nutrients are the most important to focus on when evaluating vitamins. Prenatal vitamins can really run the gamut from bare bones to very comprehensive. The foundation should be a healthy nutrient dense diet, but most people have gaps in their diet at times and fertility and pregnancy often require additional nutrients. Here are some of the most important attributes to look for when shopping for a prenatal vitamin:

Contains 150 mcg iodine. The American Academy of Pediatrics recommends taking a prenatal vitamin with 150 mcg of iodine, as iodine is important for thyroid function, which affects baby’s brain development. A full one-third of women of pregnant women don’t get enough iodine.
Contains at least 27 mg iron to support red blood cell production and prevent anemia.
Has vitamins A, C, and E, which are antioxidants and may support egg quality.
Rich in B-vitamins that support ovulation.
Purity-tested EPA/DHA (fish oil) to support egg quality, reduce inflammation, and support baby’s brain development and vision.
Contains 1000-2000 IU Vitamin D to support bone health and IVF success.
Contains choline, which may prevent neural tube defects along with folate/folic acid.
Contains at least 600-1000 mcg folic acid or methylfolate (the active form of folate) to prevent neural tube defects.
Free of colorants, unnecessary allergens, additives, and preservatives.

At Pulling Down the Moon, we carry 2 different prenatal vitamins that have all of the attributes above, but some key differences from each other. The Prenatal Vitamin Packet is a really comprehensive prenatal vitamin to take during pregnancy. The Supplement Packet with Prenatal Vitamin provides extra support for fertility patients with 100 mg CoQ10 and 2000 IU vitamin D and is designed to be taken while trying to conceive.

We Don’t Have To Own It

Sat, 04 Aug 2018 20:32:48 GMT

From an early age we are taught that “our body is our temple”. To respect it and expect for it to be respected.

As we grow and mature, our bodies go through many changes, not all of which are welcomed, but we are forced to embrace nonetheless. In an effort to avoid embarrassing moments, we quickly learn to chart our periods and be prepared for when “our friend” arrives (in the middle of science class). Over time, it becomes a part of who we are. We own it!

As teenage girls, rarely did we sit around talking about how the changes in our bodies represent a path to parenthood. More often than not, we talked about the bloating, cramping and uncontrollable emotions, and perhaps, how to avoid premature parenthood. But as you read this and giggle because it brings back memories of your teenage years, it cements the idea that this is my body and I am responsible for it -the good, the bad and the many changes I must be prepared for. We own it!

As we continue to mature and become sexually active, if not prepared to start a family, we work hard to prevent pregnancy. While we are well aware of how to protect against unwanted pregnancy, the reality is, if we get swept up in the moment, make a silly decision while partying, or simply find ourselves in love and it just happens, the result of that encounter is ours. Knowing this, we as women take it upon ourselves to ensure that an unwanted pregnancy does not happen. We own it!

And now, we are married and ready to start a family. We schedule the appointment with our gynecologist, chart our cycles and prepare a romantic evening that will lead to the conception of our baby. We count the days waiting to find out if pregnancy occurred. Day 14, 15, 16… and you get your period. We tell our partners the disappointing news, ensuring them that there is always next month. We own it!

Months go by, sometimes years and still no baby. We schedule another appointment with the gynecologist and the testing begins. As research supports, the testing begins with us. It is often not until all female issues are ruled out do the doctors consider that it may be our male counterpart’s medical condition that’s preventing pregnancy (that’s a topic for another time). For those who have gotten to this point, we often feel like we need to coax or coddle before and after our partners’ appointment -like they just did us this amazing favor! (Funny, I don’t recall anyone needing to coax or coddle me when I went to all those doctor appointments trying to figure this out.) We own it!

I am sure you get the picture by now. We are taught from an early age by our parents and society to be responsible for our bodies. And, as with most things in our life, we take that responsibility seriously because if we don’t, there could be unwanted consequences. We own it!

And now, here we are being told that fertility treatment is about to begin. With mixed emotions, we jump in. We have no idea that we are about to turn over our bodies to a stranger, our reproductive endocrinologist. You are poked and prodded, often half-naked. Once again you find yourself charting, scheduling early morning appointments and waiting for the phone call with instructions about what to do next. We own it!

Here is where I want you to stop. You took good care of your body all these years and now you are about to embark on a journey with a partner you can trust and lean on to help you care for your body and soul. This is where the conundrum begins -giving up control of your body, the thing that you spent a lifetime controlling. But if you allow your partner to help, it can be an amazing release. It can take your relationship to the next level. It also provides your partner an essential role the journey.

*Have your partner attend the doctor appointment to discuss the treatment plan
*Have your partner order the medication and have it delivered to a place that will ensure its proper handling
*If you are wearing an ovulation bracelet, have your partner manage the data gathered
*Have your partner administer shots
*Keep a calendar in a place where both of you can manage your cycle and appointments
*Have your partner schedule and drive you to the next appointment (you can grab breakfast together as a part of your routine)
*Have your doctor call your partner with any instructions
*Have your partner plan a romantic evening -It’s important to stay intimate during this process
*Have your doctor call your partner with the results of the pregnancy test
*Have your partner tell you the good news, “we are pregnant,” or the bad news, “there is always next month.”

The process is challenging and we find ourselves needing to “own it” but the reality is we now have partners who want to be there for us, protecting and loving us. Try not to own it, let your partner in, tell your partner what you need, listen to what your partner needs. Communicate and support one another. And, together, own it!

I have spent over 25 years helping individuals and families overcome a wide array of challenges. During the course of my professional life, I have gained an expertise in reproductive health, family building including fertility treatment, assisted and third party reproduction, and adoption and foster care, as well as depression and anxiety that often accompanies life’s challenges. I have assisted individuals and couples as they think through their decision to have children. If pregnancy can’t be achieved, I have counseled individuals and couples in processing their loss, and aided them in exploring alternatives. I understand the struggles of pre/postpartum and post adoption depression. In addition to providing therapy, I have completed mental health and donor assessments needed to pursue third party reproductive services. -I accept BCBS PPO and BCBS Blue Choice and I offer weekday, evening and weekend appointments.

Omega-3 Fatty Acids: Impact on Fertility

Sun, 22 Jul 2018 17:04:39 GMT

In recent years, we’ve been learning about the impact of quality of fats on our health. The focus should be on including healthy fats, instead of on following a low fat diet. The same is true for fertility. We learned in the Nurses’ Health Study that higher intake of trans fats was associated with ovulatory infertility. In addition, omega-3 fatty acids seem to impact fertility in a variety of ways.

Let’s back up and review the different types of omega-3 fatty acids. The plant source omega-3 fatty acid (like walnuts, chia seeds, and flaxseed) is called alpha-linolenic acid (ALA), and the animal source omega-3 fatty acids (like cold water fatty fish, eggs, and grassfed beef) are EPA and DHA. EPA and DHA may have beneficial impacts on our health and fertility. Our body is able to convert a small amount of ALA into EPA and DHA, but this conversion is inefficient. Going right to the source by getting EPA and DHA from fish, eggs, and supplements is your best bet.

Studies have looked at the impact of omega-3 fatty acids on embryo quality, PCOS, endometriosis, and sperm quality. Higher intake of omega-3 fatty acids has been associated with better embryo quality when doing IVF. An additional animal study showed similar results. In a randomized controlled trial of men with low sperm count, motility, and morphology, EPA and DHA supplementation improved all three of these sperm parameters compared to placebo. In PCOS, omega-3 fatty acids may help lower LDL cholesterol and triglycerides and reduce insulin resistance. Higher intakes of omega-3 fatty acids have also been associated with lower risk for endometriosis, and in an animal model of endometriosis, omega-3 fatty acids helped induced regression of endometriosis lesions.

Omega-3 fatty acids, EPA and DHA, have many potential fertility benefits. Eating low mercury fatty fish is beneficial, however it’s important to keep even low mercury fish intake to 12 oz per week. Thus EPA and DHA supplementation is often recommended in order to take in omega-3 fatty acids on a daily basis.

References

Hammiche F, Vujkovic M, Wijburg W, et al. Increased preconception omega-3 polyunsaturated fatty acid intake improves embryo morphology. Fertility and Sterility. 2011; 95(5):1820-1823.

Yang K, Zeng L, Bao T, et al. Effectiveness of omega-3 fatty acids for polycystic ovarian syndrome: a systematic review and meta-analysis. Reprod Biol Endocrinol. 2018;16:27.

Safarinejad MR. Effect of omega-3 polyunsaturated fatty acid supplementation on semen profile and enzymatic antioxidant capacity of seminal plasma in infertile men with idiopathic oligoasthenoteratospermia: a double-blind, placebo-controlled, randomized trial. Andrologia. 2010;43:38-47.

What Problems Can a Tight Psoas Cause

Tue, 10 Jul 2018 16:16:05 GMT

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

The psoas muscle, the largest muscle in the group of muscles that make up the hip flexor, is arguably the most important muscle in your body. Without this vital muscle you’d never be able to get up off the floor! Reaching from the 12th thoracic vertebrae to the 5th lumbar vertebrae, traveling down the pelvis to the femur, it is the primary connector between your torso and your legs The only muscle in your body that connected your legs to your spine, It affects your posture and stabilizes your vertebrae.

A weak or tight psoas is known as a hidden cause of low back pain. But low back pain isn’t the only mysterious symptom associated with an imbalanced psoas.

Another frequent symptom is stress, which both causes the psoas to contract and can also be caused by a contracted psoas. Anatomically linked to your breath, it connects to the diaphragm through connective tissue and diaphragmatic ligaments. Stress not only signals the psoas to contract which creates tension in the diaphragm, it also signals shallow, pant-like breathing which doesn’t engage the diaphragm. Both of these factors signal an ancient fight or flight response in the body, activating stress hormones like cortisol and adrenaline.

Your psoas muscles also create a muscular shelf that your kidneys and adrenals rest on. As you breathe deeply your diaphragm moves and your psoas muscles gently massage these organs, stimulating blood circulation. But when deep breathing doesn’t occur or the psoas muscles become imbalanced, the adrenals and kidneys don’t receive the stimulation they need, and the feeling of exhaustion can become a way of life. In fact, according to Liz Koch, author of The Psoas Book, “The psoas is so intimately involved in such basic physical and emotional reactions, that a chronically tightened psoas continually signals your body that you’re in danger, eventually exhausting the adrenal glands and depleting the immune system.”

The kidneys and adrenals aren’t the only organ affected: as the psoas travels through the pelvis it supports your organs and works like a hydraulic pump pushing lymph and blood into and out of your cells. When psoas becomes tight or imbalanced, overall abdominal stagnation can occur.

And if all that weren’t enough, a tight psoas can directly impact a woman’s reproductive system. The nerves of the reproductive organs embed throughout iliopsoas, and a tight psoas may pin down the uterus, creating painful menstrual cramps . The ovaries, which can double in size during ovulation, also sit close to the psoas, especially if the uterus is retrograde. A tight psoas can cause pain in the ovaries, restrict blood flow, and impinge reproductive nerves.

So how can you tell if you have a tight, weak, or overstrained psoas?

Here are some symptoms of an imbalanced psoas:

pain in the low back/hips
leg length discrepancy
postural problems (especially a low back that has a more extreme ‘C’ curve, or one that has almost no curve
constipation
severe menstrual cramps
chronic chest breathing
chronic fatigue

If you’ve identified that your psoas might be tight or over-strained, there are things you can do to help support it.

try a runner’s stretch or warrior pose; hold all stretches for at least 30 seconds so the body will ‘remember’ the new length
put a small cushion or support behind your low back while seated (for instance, while you’re driving your car or sitting at your desk
try Open the Breath™, the second blood builder session in The Fertility Enhancing Massage Protocol™ ; this massage works specifically with releasing the iliopsoas and balancing the viscera through breath work and massage

So give your psoas a little love. You’ll have a happy hip flexor, and your whole body will thank you!

Our Teams in both our Highland Park clinic and Chicago clinic see patients for a variety of holistic specialty services that include fertility yoga , massage therapy , acupuncture therapy , and more. Call 312-321-0004 or book your appointment today with any of our specialized practitioners on the team at the location that works best for you!

Meet Tamara Quinn

Supporting Milk Supply

Tue, 15 May 2018 16:20:50 GMT

Have you recently given birth and noticed that you are having issues with your supply of milk? Did you know acupuncture can help with insufficient lactation?

Breast milk is the main food source for infants and breastfeeding has been shown to provide many benefits to both the mother and baby. Breastfeeding benefits the baby by increasing the baby’s immunity while decreasing the risk of respiratory tract infections and diarrhea, lowering the risk of asthma, food allergies, type 1 diabetes, and leukemia. Breastfeeding may also help with cognitive development and decrease the risk of obesity in adulthood. Breastfeeding also benefits the mother in a number of ways including better uterus shrinkage and less postpartum depression. Long term benefits that have been seen for mother’s that breastfeed are a decreased risk of breast cancer, cardiovascular disease, and rheumatoid arthritis.

While breastfeeding has many benefits to both mother and baby, there are many women that suffer from a lack of sufficient milk supply. Insufficient lactation usually occurs 2-6 weeks after birth. A decreased amount of milk supply can be caused for a number of reasons. Some examples are a difficult birth, excessive bleeding after birth, history of miscarriage, IVF treatments, multiple children, high levels of stress and tension, and age. The great news is that acupuncture can help increase milk supply. Acupuncture restores the normal breast milk production by nourishing and regenerating the body’s blood supply and fluids that are lost during the birthing process. Research conducted at the Hanzhong Shanxi Hospital demonstrates that specific acupuncture points significantly boosts lactation quantities. This study showed that women who had acupuncture successfully increased breast milk secretion from an average of 49.63 ml to 115.21 ml. In addition to the increased milk quantity, the lactating mothers receiving acupuncture had improvement in levels of prolactin (the hormone that stimulates milk production).

If you have any questions regarding how acupuncture can help with your breast milk supply or to schedule an appointment feel free to contact the office at 312.321.0004 or you can contact me directly at christina@pullingdownthemoon.com .

Christina is available in Chicago Wednesday mornings, Buffalo Grove Wednesday afternoons and Saturdays, then starting on May 22nd, she will be available in Highland Park on Tuesday and Thursday evenings.

Christina Livas L.Ac.

* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325417/

** http://www.healthcmi.com/Acupuncture-Continuing-Education-News/1773-acupuncture-boosts-breast-milk-production

** https://www.sciencedirect.com/science/article/pii/S0254627208600382

Tips to Help Stop Stress Eating

Fri, 11 May 2018 20:30:20 GMT

Imagine this scene. You worked late to finish a project at work. You ordered in some takeout while you were working, and now it’s finally time to go home. You’re exhausted and stressed. When you get home, you start raiding the fridge and cabinets for things to eat. You really aren’t hungry at all since you ate dinner at work, but you’re looking for comfort in the cupboards.

I think most people can relate to this, and I would venture to guess that most of us have been in this or a similar situation before. In times of stress, we tend to turn to food as a coping mechanism. Food is readily available and processed high sugar, high fat foods tend to give us a quick, but very short-lived, boost that often leaves us feeling worse or just simply that we haven’t acted in a way that is consistent with our long-term goals. No matter how good our intentions are, stress from a variety of sources can tend to deplete our resolve and decision-making capability. In addition to the daily stresses of work, family, and finances, struggling to conceive adds significant stress. People have varying degrees of stress or emotional eating, and these habits can take significant effort and time to change. Here are some tips to help get you started:

1) Check-in with yourself to determine whether you’re feeling physical “stomach hunger or “head hunger. Sometimes our head is telling us to eat even though our stomach isn’t hungry. Physical hunger comes on gradually and is felt in the stomach, and can be satisfied by most foods. In contrast “head hunger, tends to come on quickly with very specific cravings. In addition with “head hunger, it may not be very long since you last ate, and your stomach isn’t giving you any hunger cues.

2) Find alternative coping mechanisms to manage stress and find comfort other than eating. It’s helpful to make a list of things you can do when you want to eat when you’re stressed, but not actually hungry. There are a wide variety of options including ways to simply distract yourself or ways to actually help you unwind and manage your stress. Examples include: go for a walk, take deep breaths, meditate, do a few yoga poses, take a bath, call a friend, read a book or magazine, go outside and get some fresh air, etc. It’s helpful to make your own list of 5 things that you can do when you find yourself turning to food for comfort.

3) Be kind to yourself. In those moments when you eat something that you wish you hadn’t or feel uncomfortable because you ate too much, practice being kind to yourself instead of berating or beating yourself up or feeling guilty. As much as we think our guilt about our eating habits helps us do better next time, it actually holds us back and keeps up trapped in the cycle of stress eating. Instead, practice being kind to yourself as you would to a dear friend or family member. Then move on, and return to your healthy eating instead of letting it spiral out of control or deciding to restrict at the next meal. Restricting at the next meal only causes the cycle to repeat, as becoming overly hungry combined with stress makes it much more likely that we have a harder time making healthy choices moving forward.

Reducing stress and emotional eating takes time, so be patient with yourself. Know that progress often comes in fits and starts, and we often take 2 steps forward and 1 step back along the way.

Focus on Nutrient Density to Optimize Your Fertility Diet

Sat, 10 Mar 2018 21:38:14 GMT

Did you know that there are a variety of vitamin and minerals that may impact your fertility? Our bodies require 27 vitamins and minerals to function properly. These vitamins and minerals are involved in a wide variety of processes in our bodies including breaking down our food for energy, allowing cells to communicate with each other, contracting our muscles, as well as bone and skin health. Specific nutrients may also impact fertility and pregnancy, including folate (important for DNA integrity), iodine (essential for thyroid hormone production), and vitamin D (thought to be involved in embryo implantation), just to name a few!

It can feel overwhelming to make sure you’re getting enough of these nutrients on a daily basis. Instead of trying to track how much you’re getting of each nutrient, it’s helpful to focus on eating a nutrient dense diet. Nutrient density refers to the concentration of vitamins and minerals per calorie of food. In order to maximize the nutrient density of your diet, start by focusing on these tips:

Eat whole, real, and minimally processed foods.

Limit refined grains and added sugars.

Maximize your vegetable intake by including at least 5 servings of vegetables per day. Work on including a variety of different vegetables. Does 5 servings per day seem too daunting? Start where you are, and set a goal of increasing your vegetable intake by 1 serving per day.

Include especially nutrient dense foods like leafy green vegetables, cruciferous vegetables, berries, and nuts and seeds.

Would you like to dig deeper and make sure you’re meeting your daily nutrient needs? Are you a vegetarian or vegan, or do you have other food intolerances or allergies that mean you’ve had to eliminate foods or food groups? Schedule a nutrition appointment today to ensure that you’re meeting your daily vitamin and mineral needs to maximize your fertility.

5 Ways Acupuncture Can Help Pregnancy

Sun, 04 Mar 2018 21:20:56 GMT

Acupuncture stems from Traditional Chinese Medicine (TCM), an ancient medical model that dates back 3,000 to 5,000 years. There are 14 main meridians or pathways that are designated to each individual TCM organ. By stimulating the acupuncture points on any given pathway you can effect the paired organ associated with that meridian. Another way in which acupuncture works, is that it allows the body to recognize how to heal itself. A common question I get is, “Are the needles coated with medicine?”, to which the answer is no. The needles are non-coated stainless steel, solid, and as thin as a single strand of hair. Acupuncture should not be painful, or minimal sensation such as a quick pinch like a mosquito bite is the worst of it.

Pregnancy is one of the most wonderful stages in a woman’s life. There are a myriad of hormonal, physical, and emotional changes occurring in the body. Such an exciting time that can also be quite stressful. The majority of our pregnant patients are high risk, as they mostly struggled with infertility from the outset. Acupuncture can alleviate or mitigate numerous common ailments affiliated with pregnancy, and when received from a qualified practitioner is extremely safe during this time*. To list a few, the following are five ways in which acupuncture is beneficial:

1. Acupuncture Relieves Morning Sickness and Vomiting

Morning sickness is quite common during pregnancy especially in the first trimester. The American Pregnancy Association states that more than 50% of women will experience it. There are varying degrees of morning sickness and a mild case can be normal. However, if it is disrupting your daily routine, or if the condition has worsened and turned into vomiting, then treatment is necessary. Acupuncture is quite effective in reducing or eliminating nausea and vomiting in early pregnancy**.

2. Acupuncture Calms Insomnia

In pregnancy the body is busy at work producing more blood to grow a baby. There is a connection between blood deficiency and insomnia according to TCM. All of the mother’s blood will go towards the baby first, then whatever is left over goes toward nourishing mom. If the patient is in any way blood deficient, there will not be enough in the end to supplement her system. This in turn will disrupt the mother’s sleep. It can cause difficulty with falling and/or staying asleep. There are many wonderful acupuncture points we use to help build the blood supply to help treat insomnia so that mom can have her well deserved restful sleep.

3. Acupuncture Helps Decrease Depression and Anxiety

According to TCM, the mind and the body are so intricately connected, that when one is off the other cannot help but be afflicted. Acupuncture helps lift the mind and regulates the mood. It can calm a racing heart and any feelings of stress. It works by supplying the body and mind with the strength required to deal with life’s stressors. If there is a need to be on medication, acupuncture can be used to lessen the dosage of that necessary medication. In a study conducted at Stanford University, researchers found that 63% of women who received depression-specific acupuncture treatments reported that their symptoms were cut in half.***

4. Acupuncture Resolves Headaches

The hormonal flux from a woman’s non-pregnant self to pregnant self can trigger or worsen migraines and headaches, especially for those women who already have a predisposition to them. In some women pregnancy can eliminate headaches completely, which is wonderful. Acupuncture offers a safe non-pharmaceutical option for treating and preventing headaches and migraines while pregnant. In the very least it can help reduce the frequency and intensity of them, if not completely eliminate them.

5. Acupuncture Can Help with Swelling and High Blood Pressure

Many women experience swelling, which may even be accompanied by pain, in their hands, feet, and ankles. Usually this symptom arises towards the end of a pregnancy, but I have seen it happen at anytime, even earlier than the typical third trimester. Swelling is a fluid metabolism issue in which acupuncture is quite effective at resolving, by improving the body’s ability to reabsorb it or free it by way of urination. The acupuncture is also extremely useful for the accompanying pain if there is any. If swelling becomes excessive it may be indicative of a blood pressure problem. In this instance acupuncture has been shown to be quite helpful in dealing with high blood pressure in pregnancy.****

*Check out our partner CocoonCare for prenatal/postnatal fitness and health coaching needs!! Try our combined Pregnant Like Royalty special available for a limited time that includes an Initial Acupuncture Consultation and Prenatal Massage from Pulling Down the Moon with a 20 pack of classes and a 20 minute health discovery session from CocoonCare!! Questions? Call CocoonCare today at: 312-348-6283.

References:

* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4112450/

** https://www.ncbi.nlm.nih.gov/pubmed/11843784

*** https://www.ncbi.nlm.nih.gov/pubmed/20177281

**** https://www.ncbi.nlm.nih.gov/pubmed/26516136

Feng Shui Bedroom Layout & Decor

Fri, 19 Jan 2018 16:55:55 GMT

With Valentine’s Day coming up, we are surrounded by hearts, lace, and thoughts of love and romance. However, when you are in a long-term relationship, and especially when you have struggled with fertility, you may feel that the Loving Feeling may need a little of Cupid’s help!

Feng Shui, or Chinese Geomancy, is a traditional form of correcting the flow of energy with proper placement of furniture, decor, and structure in your home, office, or other living space to create balance, health, and harmony. Many techniques focus on health and wealth, but creating and maintaining loving relationships are also a big part of the picture! Here are a few tips to creating a home environment that is conducive to bring love into … or back into … your life using feng shui bedroom layout and decor principals.

First, find your Love Corner! According to Feng Shui principles, different areas of your body correspond to different aspects of your life. This is known as the Ba Gua (8 Principles). The Love Corner of your home is in the far right.

Wealth and Prosperity

Colors: Purples, Blues, Reds

Fame and Reputation

Colors: Reds, Oranges

Fire Element

Love and Relationships

Colors: Pinks, Reds, Whites

Family and Physical Health

Colors: Greens, Florals, Stripes

Wood Element

Spiritual Health and Well Being

Yellows, Earth Tones

Earth Element

Children and Creativity

Colors: Whites, Pastels

Metal Element

Knowledge and Wisdom

Colors: Blues, Greens

Career

Color: Black

Water Element

Travel and Helpful People

Colors: Greys, Silver

Go to the main entrance of your home. Even if you enter through a side door or garage frequently, you should still go to the main entrance of the home. Point your hand to the far right corner of the house. That is your Love Corner!

Next, remove objects, colors, and other elements which would harm the flow of energy to this area:

Any representations of things that are alone. Images/statues of a lone figure, etc
Anything that reminds you of an old relationship, lost love, or other relationships that make you feel hurt or would rather not think about
Anything in 3’s
Sharp objects, prickly cactuses, unwelcoming or unsafe objects
Piles of stuff, clutter, storage, old boxes, “baggage�? – literally or figuratively!
Computers, TVs, and other “distractions�?
Games of any kind (you never want to play games in your relationships!)
Dead plants, dirt, dust, garbage cans
Anything broken or in need of repair

Once you have removed all of these objects, give the area a good cleaning. Then, consider adding some of the following elements to welcome good Love energy to the space:

Paint the space or bring in accents of red, pink, and/or white. It can be as simple as a throw pillow, vase, or picture frame.
Symbols of love. This can be through pictures, sculptures, murals, etc:
Fireworks
Animal print material
Wedding cake
Two figures together
Bowl of Hershey’s kisses
Mirrors and candles (see more on mirrors below)
Fresh flowers
Silky, sexy items
Romantic music (radio, guitar, piano)
Clean the area regularly! Don’t allow clutter to build up.

You can also look at other rooms in your house or office and apply the same principles! When you stand in the entrance of any space, the far right corner is the Love Corner, so you can use the same techniques in all of your spaces to promote love there, too!

Some special notes about the bedroom:

Avoid mirrors in your bedroom. Mirrors are always reflecting things, so they are considered an active item. If you have built-in mirrors, consider removing them or covering them up (especially at night with a folding screen or other decorative item.
Do not have water elements (fountains, images of water, reflective surfaces, etc) in the bedroom.
Do not place pictures of your family or religious images in the bedroom. Having these images near your bed will make you feel like you are being watched and not allow you to fully enjoy your partner.
No work or fitness in the bedroom. Working and love do not mix! Keep computers, papers, other things that remind you of stressful situations or work, along with any workout equipment out of the bedroom.

Have fun! Make your Love Corner a place that stimulates happy, warm, loving relationships in your life!

Christine Davis, LAc is the Director of Acupuncture at Pulling Down the Moon. Christine, along with the team, sees patients in the Highland Park office on Mon, Wed, Fri and Sat for a variety of holistic specialty services that include fertility yoga , red light therapy , and more. Call 312-321-0004 or go to www.pullingdownthemoon.com to book your appointment today with Christine or any practitioner on the team at the location that works best for you!

Start the Year with a Cleansing Ritual

Tue, 19 Dec 2017 20:19:42 GMT

As 2017 comes to a close, you may be writing and sharing resolutions for 2018 or imagining what’s in store for the new year. This passing of time may give you pause to reflect and look forward to letting go of some things and creating space for others.

The coming of the new year also brings the opportunity to renew your commitment to your health, and we would want nothing more than for you to turn to Pulling Down the Moon for support.

It’s no secret that keeping resolutions can be difficult. Instead, a cleansing ritual can be the perfect way to commit to your health without the pressure and stress of maintaining a resolution. Some cleansing rituals may involve quiet reflection or meditation, conscious breathing, gratitude, writing, burning sage or reciting health-focused mantras or affirmations. Another ritual could be receiving a massage like the Cleanse the Body or Detox session at Pulling Down the Moon.

This amazing massage triggers your body’s detoxification response through the use of therapeutic-grade essential oils and light-touch lymphatic massage. It is safe for anyone who is currently not in an ART medicated cycle and provides an array of benefits. The session can help to bring the body back into hormonal balance, reduce stress and anxiety, aid the body in detoxing, improve immune function and increase feelings of emotional well-being. Clients who receive this massage often comment on how relaxed and lifted they feel after it is over.

Turn this massage into a cleansing ritual by taking some easy steps. In the days before the massage session, carve out some time to focus on your health. Perhaps spend some time in meditation, yoga or actively breathing. Next, write down anything that came up for you as you were quietly focused. Maybe it’s a goal of letting go, starting new or inviting in. Maybe a vision came to mind or a prayer, mantra or intention. Then say thank you. Gratitude will shift your perspective from what is lacking to the abundance that exists.

When you come to Pulling Down the Moon to receive your Cleanse the Body session, do so with an open heart. Be willing to let go of what is not serving your optimum health. Visualize the joy of starting something new. Imagine your body releasing toxicity, rebalancing hormonally and refreshing emotionally.

After your massage session, be gentle with yourself. Nourish your body by drinking plenty of clean, fresh water and eating food that supports your system. Rest and relax. Offer yourself gratitude. And revel in the beauty of starting a healthful new year!

Cathy McCauley, LMT, practices the Fertility Enhancing Massage protocol as well as prenatal, postpartum and therapeutic massage at Pulling Down the Moon. She started her work as a fertility massage therapist in 2011 and soon found her passion for rubbing bellies! Having dealt with a PCOS diagnosis and receiving holistic treatments to manage it, she supports and encourages clients struggling with reproductive health issues while providing them with specialized massages for wherever they were on their journey.

After taking some time away in 2014, Cathy recently returned to the Moon with a renewed spirit and connection to fertility massage. Her love for the work is rooted in her trust in the feminine spirit that ties us all together. She deeply believes in Pulling Down the Moon’s mission of providing holistic care for fertility, pregnancy and family health, and she has immense gratitude for the company, its owners, directors, practitioners and staff.

Is Prenatal Yoga Right for You?

Sun, 22 Oct 2017 16:23:02 GMT

I recently attended a presentation where the speaker said that “infertility treatments are a full-time job. She went on to elaborate about the doctors appointments, injections, daily lab draws, ultrasounds, testing, and then with integrated holistic care you may also have acupuncture, massage, and nutritional therapy on top of that. You may feel overwhelmed and over-scheduled thinking, “How can I possibly add another thing–and is it really worth it?”

Whether you have struggled with infertility and loss to get here or found us after getting your positive test, attending a prenatal yoga class can seem like a luxury. Below I will outline 5 ways prenatal yoga can benefit your pregnancy, as well as birth, and outline what you may expect from a class at PDtM.

1. A sense of community.

Outside of your care providers office, and maybe a childbirth education class there isn’t a lot of opportunities to meet a room full of pregnant women who are pregnant at the same time. With ObGYN care protocols and products changing so quickly it can feel comforting to be around other women who are pregnant at the same time. Being with other parents who have experienced loss or struggled with fertility concerns can help with what can sometimes be a lonely path feel not so isolating.

2. Ease physical discomforts of pregnancy.

Between gaining 15-45 pounds in nine months, your organs being displaced by a rapidly growing uterus, your pelvis widening and expanding, and cartilage in your body softening ( just to name a few pregnancy changes) you are bound to feel some physical discomforts. Prenatal yoga is a gentle and safe way to ease discomfort, and learn strategies that can make your pregnancy more comfortable. Prenatal yoga has been shown to help nausea, decrease pelvic and low back pain, help ease carpal tunnel, headaches, and shortness of breath.

3. Build the connection to baby.

Women who have experienced a pregnancy loss, or used fertility treatment often report difficulty feeling connected to the pregnancy/baby. With guided meditation practices, and visualization parents can feel more connected to the baby, and the pregnancy.

4. Improve sleep

Disruptions in sleep affect every parent to be at some point in the pregnancy. Finding ways to relax, self soothe, and calm down can help. The Mayo clinic even cites improvement in sleep as one of the benefits to prenatal yoga.

5. Prepare for b irth

Regardless of your birth choices prenatal yoga can prepare you to labor more comfortably, push more effectively, and recover more easily, and quickly. The breathing techniques, and upright positions can help if you are desiring an unmedicated birth. The strengthening and pelvic floor poses can be beneficial for both a surgical or vaginal birth.

Regardless of why you are choosing to attend a prenatal yoga class, odds are you will likely leave feeling physically, and mentally better. Please join us for the next drop-in class on Wednesday, May 16th at 6pm and/or the next session of the Prenatal Yoga Series beginning on Saturday, May 19th at 10:30am in Chicago . Questions? Let us help at: 312-321-0004.

Acupuncture & Herbs for Prenatal Care

Tue, 10 Oct 2017 14:50:06 GMT

Acupuncture and herbs can help mitigate or completely resolve many signs and symptoms associated with pregnancy during all trimesters. I have treated numerous patients for nausea, vomiting, headaches, any type of pain, skin problems, lung issues, depression, anxiety, miscarriage prevention, placenta previa, swelling, labor preparation, hemorrhoids, and constipation. The frequency and duration of acupuncture treatments will vary depending upon which ailment we are focused on and its severity. Another wonderful attribute to acupuncture therapy is you know that it is a safe and natural treatment. It can be used alone or in combination with a medication to help reduce the frequency and intensity of the problem. Current research supports acupuncture’s efficacy with helping treat depression*, nausea and vomiting**, and labor preparation*** to name a few. I do recommend herbs as needed, in conjunction with acupuncture when necessary. Both acupuncture and herbs can be used together or separately, as each is its own stand alone therapy.

For current patients, please feel free to contact Anna or your practitioner via email with any questions you may have regarding treatment during pregnancy.

For new patients, to make an appointment for acupuncture please call the office at (312)321-0004 or click this link to book now with Mind Body Online at your convenience. Please make sure to complete your intake form online prior to your appointment here .

Acupuncture for Depression: * https://www.ncbi.nlm.nih.gov/pubmed/20177281

Acupuncture for Nausea and Vomiting: ** https://www.uptodate.com/contents/nausea-and-vomiting-of-pregnancy-beyond-the-basics/abstract/2?utdPopup=true

Acupuncture for Labor Preparation: *** https://www.ncbi.nlm.nih.gov/pubmed/9692336

Insights of Fifteen Years of Yoga Wisdom

Sun, 17 Sep 2017 13:02:55 GMT

Fifteen years ago, Tami and I offered our first, six-week Yoga for Fertility class in Wilmette, a suburb of Chicago. Much to our surprise, we had a large and eager group of students show up for class. It was a surprise, because yoga was just hitting the general consciousness and, while were both experienced teachers, we really didn’t know whether anyone besides us would see the benefits of this practice for enhancing odds of conception. I had recently used yoga to jump start periods that had been absent for the previous four years, and Tami’s journey raising fertility twins led her to yoga. But it’s not always easy to translate personal success into an effective group experience.

That first class? TBH, it was meh.

Yes, meh. The class format, which included a brief period of group chat followed by a fertility-friendly posture practice, kept students’ attention and approached what we were seeking to create. But while everyone walked away happy and relaxed, from Tami and my perspective it was missing something.

So, we got back to work.

We both had a clear vision of the practice we wanted to teach. More than a “doing practice, our program would be a (to use a really geeky term) capacity-building practice , meaning a process of learning and developing skills, instincts and abilities from yoga and building the confidence to apply them outside of yoga class to the infertility journey and beyond.

The program we developed over the next 15 years is just that – a “deep dive into yoga philosophy and practice in a condensed period of time. Through the use of our five-body model, discussion, and specific physical and mental practices, we do way more than open tight hips and improve blood flow over the course of six weeks. We reignite hope and open windows where doors have slammed. Each week we go a bit deeper, and we have fun doing so. The physical practice is challenging at times because we don’t rush, we breathe deep and we rein in our collective desire to keep running on the treadmill of infertility stress.

Fifteen years later our class, which we teach both in-person and online, has lived up to our goal. In two separate research studies, we have seen how this class impacts the toxic anxiety of the infertility journey in two distinct ways. The first is what we would have predicted – that this six week yoga program lowered the immediate feelings of anxiety in women experiencing infertility. The second is what we were hoping for – a significant decrease in what is called Trait Anxiety, or how anxious a person believes themselves to be at their core.

Some gals shy away from Yoga for Fertility because they are uncomfortable with the discussion element, others feel their weekly hot or power yoga classes are getting them to the same place. We hope that some of you will reconsider these beliefs and give our class a try. Research shows it can lower anxiety by 20% over six weeks, and make measurable changes on a deeper level of self-awareness.

Still not sure it would work for you? There’s only one way to find out. Join us to learn how our yoga practice can shift the flow of your life towards creating the life you want to live.

Lost that Lovin’ Feeling?

Fri, 15 Sep 2017 13:01:25 GMT

Trying to make a baby? Sounds like fun! You start with the exciting decision that it’s time. You throw your previous precautions to the wind, pull the protection, and get down to business. First month no dice? No problem – that just means there’s more time to practice. Second month is still a no go? That’s alright – third time’s a charm!

But after three months you’re still looking at a defeatist stick with a ‘Not Pregnant’ sign. Starting to get a bit frustrated, you decide to be more intentional. Cycle tracking apps on your phone, ovulation predictor kits, and basil body temperatures rule the day. But several months later, you’re still not pregnant.

Your doctor tells you you’re well within the range of normal, and not to worry about it till you’ve been trying unsuccessfully for a year. You become obsessed with online chat rooms discussing the rare exotic fertility benefits of eating pineapple during a full moon. Sex is totally scheduled. And you’ve traded in post-coital cuddles for lying on your back with your legs in the air, even though thebump.com says this won’t actually help you get pregnant. It can’t hurt, right?

The twelve months pass. Now you’re in a Reproductive Endocrinologist’s office with your partner receiving every test (make sure to schedule your Fertility Awareness Check-up if you have not yet!) under the sun. Various clinical approaches are being discussed that involve artificial hormones, daily injections, and reproduction involving petri dishes and insemination. Long gone are the fantasies that you might get pregnant on a romantic getaway somewhere in the Caribbean…

Sound familiar? The good news is that for most couples there is a baby waiting at the end of this fertility rainbow (even if it comes in the way you least expected). The bad news is you never imagined that making a baby could be so utterly un-sexy.

Going through fertility challenges is hard in many ways. It can be a source of feeling inadequate, depressed, and anxious. It can create money worries, and an obsession with the passing of time. And it can be hard on a marriage. What makes it even harder is losing the connection of physical intimacy through the process. Sex feeling like a chore, or worse yet a reminder of past disappointments, isn’t good for anyone.

During your fertility journey, be proactive in finding ways to keep the romance alive! Cook together, go on dates, and send each other flirtatious emails (yes, even when you’re NOT ovulating!) Get a blood-building massage (these sessions in our FEM protocol help with follicle production and uterine lining, but as a perk they often boost the libido as well), a couples massage (or try yoga with your partner!), or better yet, practice giving each other massages. Hold hands, gaze into eachother eyes, and tell your partner the thing you love most about them. Going through struggles together is helped through more attention to praise, and remembering the reasons you fell in love with each other in the first place.

And know that weathering this storm together will ultimately make your relationship stronger, and your appreciation for the gift of family greater

30 Nutrition Tips for PCOS Awareness Month

Sat, 09 Sep 2017 18:42:23 GMT

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

2. 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.

3. 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.

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

5. 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.

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

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

8. 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.

9. 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.

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

11. 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.

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

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

14. 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.

15. Eat organic whenever possible, especially meat and dairy.

16. Work towards a healthy weight. Whether you are overweight or underweight, a healthy weight is a really important way to help improve your chances of conception and a healthy pregnancy. If you need to lose weight, try our FirstLine Therapy for Fertility (FLTF) weight loss program!

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

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

19. 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.

20. 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.

21. Lose the sugar! High blood sugar can be damaging to egg quality and promote inflammation in the body, besides the fact that it’s empty calories. Cutting out sugar can also be a really helpful strategy if you’re trying to lose weight and manage your PCOS.

22. 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.

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

24. 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.

25. 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.

26. 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.

27. 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.

28. 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.

29. 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.

30. 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!

AN EGG’S LIFE

Thu, 22 Jun 2017 16:25:52 GMT

Let’s face it – fertility can be frustrating. Depending on whether you’ve just started to dip your toe in the waters of fertility treatments or you’ve already dove head first into the deep end, women and couples can put a lot of time, energy, and resources into their cycles, hoping for success. But what happens when that cycle is a bust? Doesn’t it feel like all those efforts were for nought?

Actually, the opposite is true. Though a single egg will release through ovulation every month, the actual lifespan of that egg is approximately 90 days. That means that everything you just did to boost your fertility and nurture your cycle will actually positively impact the follicles/ovums that are ‘on the docket’ for the next 2-3 cycles. Likewise the lifespan of sperm is about 60-70 days, and the same principle applies. Every supplement you took, acupuncture session you went to, or down-dog you did not only boosts your fertility for your current cycle, but for the ones that are next in line.

This also means that intense nutritional detoxes should be avoided within 90 days of trying to conceive for a women, or within 70 days for a man. Though detox can be powerful for helping the body achieve a fertile state, overly-aggressive methods can cause toxins to leech into your body, affecting egg/sperm quality. During this window try gentle lymphatic massage instead to support the body’s natural cleansing, or see a nutritionist to learn what foods can help your body achieve balance without nasty side effects.

Also, this 2-3 month window means that a couple looking for extra credit (assuming their doctor is in agreement!) can actually do a 90 day prep before officially trying to conceive. Acupuncture, massage, healthy eating, supplements, herbs, and core blood-building exercises like yoga are all powerful tools that can boost egg quality in the current month as well as the months to come. Over time, you can layer healthy month after healthy month, helping your body to reach it’s most vibrant, balanced, and fertile state!

Male Factor Infertility, The Needles Go Where?!

Tue, 20 Jun 2017 17:00:33 GMT

I recently had the privilege of speaking at one of the workshops during the Midwest Reproductive Symposium International (MRSi), the topic was, “Acupuncture and IVF, Ways to Improve Patient Care. During the first session a male attended, the only one among our female group. He listened quietly and as the topic of male factor infertility came up his interest seemed to peak. As we were discussing treatments for men and how effective acupuncture can be for motility, sperm count, and even morphology we quickly realized there was one question he really needed answered….

“Where do the needles go?, was his question. All of gals from the Pulling Down the Moon team quickly began chuckling as we realized, this may be a BIG question for men. Fellas, have NO fear! There are not any acupuncture points, there . Most of the points are similar to those that we would use on our female patients, including the lower abdomen, head, ears and your extremities. It certainly varies depending on your diagnosis, but you will be able to keep your shorts on.

According to RESOLVE (the National Infertility Association) 30% of infertility is due to male factor, 30% female factor, 20% unexplained and 10% a combination of the two. Male factor infertility is just as prevalent as female factor. It’s true, women are way more complex than men when it comes to fertility, but men also need to seek treatment. I see it all the time in our office, when a couple receives the diagnosis “unexplained infertility often it’s only the women who comes in for treatment.

Over the years there have been several studies published suggesting a decline in the average man’s sperm count. Environmental toxins, pollution, hormones in our food supply, pesticides, and even tighter underwear are thought to be the problem. Men also typically carry their cell phones in their pockets and mobile cell phone radiation is thought to decrease sperm counts. Men are also more active than ever, staying active and leading a healthy life style is important, but like anything else in moderation. Heat decreases sperm count so also try to take it easy on your super intense workouts, avoid saunas, hot tubs, and resting your laptop in your lap. You may also want to trade in those tighty whities for some boxer shorts.

With our ½ off initial consultations July 1 st -15 th this is the time to come in and get treatment. Our staff can address your specific issue and may also recommend supplements, or herbs that are helpful for male factor issues. And don’t worry, we don’t put any needles, there !

Grief and Infertility

Thu, 15 Jun 2017 15:47:54 GMT

A colleague of mine heard this stat at a recent fertility conference: ‘One in ten people experiencing infertility is actively suicidal.’ Did she hear that right? One in ten? Not depressed…not has suicidal ideation. But is ACTIVELY suicidal?

I remember reading early on in my career at Pulling Down the Moon that fertility patients have grief levels rivaling those of cancer patients. Should this surprise us? The drive to reproduce is wired into our biology. Many of us have fantasized about the joy of having children since we were children ourselves, and to be told we may not be able to fulfill this can threaten everything we thought we knew about our future. Add to this the pain of loss, for those who have had miscarriages or stillbirths, or those who are ‘circumstantially infertile’, due to divorce or not finding a partner to embark on this journey with…all of these people have had paradigms threatened and dreams shattered.

But unlike cancer patients, people struggling with infertility tend to be very private with their grief. They typically don’t broadcast their struggle to the world, and as such bear the burden of it largely alone. And since men and women tend to experience grief very differently, even a loving partner doesn’t always provide the support you need.

Grief can manifest in different ways, whether in the form of anger, guilt, insomnia, depression, loss of appetite, apathy, or over-achievement. Grief goes through many stages as it’s processed. And grief, when left unchecked, can create stress and disruption in the body as emotions are stored in the tissue, leading to imbalance, disease, and (ironically) even infertility.

Having tools to address grief is vitally important. We live in a society that doesn’t often place a high premium on self-nurturing, but we need to. Taking time to show ourselves kindness, whether in the form of a walk through nature, a massage, or a bubblebath should be an absolute priority for someone dealing with infertility. Finding a place to communicate and share your struggles, losses, and dreams also makes a huge impact on your well-being. That’s why community is at the heart of Pulling Down the Moon. Whether through yoga classes, workshops, or working one on one with a practitioner, it is our mission to let our patients know that they aren’t alone. Our heart is to give them not to address their physical wellbeing, but to give them mental and emotional support throughout their journey.

PROBIOTICS AND PREBIOTICS

Sat, 10 Jun 2017 16:24:28 GMT

In our quest to eat healthier to promote fertility, we often think strictly about the food that we put into your body, but sometimes we forget about the importance of the digestive process and the beneficial bacteria that live our gut. These beneficial bacteria help support our immune system, help ward off infection from disease-causing bacteria, and help support good digestion and elimination.

Probiotic supplements have been studied for their ability to prevent yeast infections and bacteria vaginosis, both of which are associated with poor IVF outcome. Probiotics also support good digestion and may help prevent constipation and diarrhea and can be a useful too for managing IBS and other digestive issues. It’s not only important what we eat, but also what we digest and absorb. If digestion is sub-optimal, we may not be absorbing all the nutrients from our food. In addition, did you know that your gut bacteria can even make nutrients that your body needs like vitamin B12, biotin, and vitamin K?

In addition, early research points to probiotic supplementation as a way to improve blood sugar regulation to prevent or better manage gestational diabetes. Additional research suggests that gut bacteria may affect neurotransmitter production and thus mood. I suspect we will only learn more about the role of probiotics in health and fertility as time goes on.

In addition to probiotic supplements, including fermented foods such as sauerkraut, kimchi, fermented pickles, and other fermented vegetables is a great way to get more probiotics in. Kefir and yogurt also contain probiotics, if you eat dairy products.

In addition to taking a probiotic supplement and eating foods that contain probiotics, it’s also important to eat foods that feed the beneficial bacteria you already have your body. These fibers, which feed your beneficial bacteria, are called prebiotics. Examples of prebiotics include:

Garlic
Onions
Leeks
Whole grains
Avocado
Peas
Legumes
Potato Skins
Green bananas
Jicama
Dandelion greens
Endive
Berries

The saying goes, “you are what you eat,” but a better saying might be “you are what you digest and absorb.” Including a probiotic supplement, probiotic foods, and prebiotics daily can be a great way to optimize digestion and absorption, and positively impact fertility.

Rice Protein Shakes and Phytonutrient Powder

Mon, 15 May 2017 14:59:40 GMT

For the month of May, we wanted to give you a little more insight on two high quality supplements that might be helpful additions to your fertility treatment plan. Our Phytonutrient Powder and Rice Protein Shake are free or artificial colorings, flavorings, and preservatives and are triple certified for Good Manufacturing Practices. These supplements have all been through Independent testing of each batch of raw materials for contaminants, PCBs, dioxins, and heavy metals.

Our Phytonutrient Powder is a 100% certified organic fruit and vegetable powder rich in vitamin C and antioxidants, which may help reduce inflammation and prevent free radical damage to eggs and sperm. It’s a great option if you have trouble getting in your daily fruit and vegetables or to provide extra antioxidant support. We recommend taking 1-2 teaspoons daily. The Phytonutrient Powder is gluten free and vegetarian. It is delicious in water or in any liquid you prefer. You could even add it to your morning smoothie.

Why not get that nutritional boost in the morning after the body has been fasting and repairing during your sleep. The Pulling Down the Moon Rice Protein Shake is a great way to get that much-needed nutrient boost of protein, vitamin and minerals, while also being gentle on the belly. The sweetness and electrolyte balance will replenish your system to help carry you through the day. Add some of those veggies and fruits lying around and press a button to blend!

Our Pulling Down the Moon nutritionists have created some smoothie recipes that are not only nutritious, but they are filled with specific nutrients that support fertility. The recipes below experiment with almond milk and coconut water as the smoothie base. To add extra nutrient punch to these shakes, we suggest add-ins like Probiotic Powder and PhytoNutrient Powder. Please note, too, that these smoothies do not use crushed ice. According to Traditional Chinese Medicine and Ayurveda, a fertility diet does not emphasize cold foods.

Recipes with Pulling Down the Moon ‘s Rice Protein Shake :

Basic Shake
2 scoops vanilla or chocolate Rice Shake
1 cup water, almond milk, or coconut milk

Almond Fruit Smoothie
2 scoops vanilla Rice Shake
1 cup almond milk
¾ cup mixed berries or peaches
optional: ½ banana

Coconut Fruit Smoothie
2 scoops vanilla Rice Shake
1 cup coconut milk OR ½ cup coconut milk and ½ cup water
¾ cup mixed berries or peaches
optional: ½ banana

Yogurt Fruit Smoothie
2 scoops vanilla Rice Shake
½ cup full-fat plain yogurt
¾ cup mixed berries or peaches
optional: ½ banana

Mango Kale Smoothie
2 scoops vanilla Rice Shake
1 cup coconut water
1 tablespoon almond butter
1 leaf of kale
¾ to 1 cup mango
Dash of cinnamon

Weight Gain Shake
2 scoops vanilla or chocolate Rice Shake
1 cup coconut milk
2 tablespoons natural peanut butter or almond butter
optional: ½ banana or berries

Other healthy additions: Probiotic Powder, nuts (walnuts, almonds, Brazilnuts), oranges, organic spinach or Swiss chard for greens you won’t even taste.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

POSTPARTUM CARE

Sun, 14 May 2017 14:56:50 GMT

Phew! Congratulations Mama, you’ve made it to the other side. From trying to conceive to becoming a new mom there are so many changes you’re facing both physically and mentally. Here are some common postpartum experiences that many new moms experience, and how we can help !

Hormone Regulation

During pregnancy your estrogen and progesterone hormone levels are very high and decrease abruptly after delivery. To facilitate breastfeeding your body’s prolactin and oxytocin hormone levels rise. These postpartum hormonal fluctuations can make you feel out of balance, and often result in sadness and fatigue. Acupuncture and massage therapy are both helpful in restoring postpartum hormone balance. Certain essential oils may also bring hormone and mood balance.

Stress

Caring for your new baby is a wonderful and amazing time, but can also bring big identity shifts as well as stress for new moms. Acupuncture and massage have both been shown to reduce the stress hormone cortisol. They also support healthy levels of dopamine and serotonin, neurotransmitters associated with depression.

Swelling

Did you know your body increases fluid volume by 50% when you’re pregnant? Some women experience prenatal swelling and fluid retention throughout their body. Postpartum, many women find their bodies working to eliminate this fluid by having night sweats. A great way to aid your body in reducing fluid is massage and acupuncture. We can facilitate the elimination of excess fluids with massage by promoting circulation and lymphatic drainage. Massage also helps your body shift water to the “right places by promoting tissue stimulation. Meanwhile, acupuncture helps to promote fluid drainage and increase circulation by using specific acupuncture points and moxa to help drain dampness.

Breastfeeding

Breastfeeding can be a challenge for some moms. Massage can relax and open the neck, chest and shoulder muscles and can improve lactation. Researchers have found acupuncture may support lactation by increasing prolactin secretion, the hormone associated with milk production. Did you know there is a specific Acupuncture point whose main function is to improve insufficient lactation? One of our patients recently shared how acupuncture helped her with her milk supply…

“I never struggled with my milk supply until I got a severe stomach flu. I really couldn’t get any food down for three days. For the first two this didn’t seem to affect my supply at all, but by the third day I noticed my supply starting to dwindle to almost nothing. My four month old boy was getting hungrier and hungrier, and I was getting more and more nervous…I’ve heard so many stories of women’s supply drying up never to come back. I was taking every herb available at Whole Foods but nothing seemed to be working. Finally I went to PDtM for acupuncture and couldn’t believe the results – my supply started to return within SEVERAL HOURS of my session! My baby boy is now 7 months old and has a huge appetite – thankfully, I’m still able to provide for him!

Four Surprising Reasons Yoga Is Great for Fertility

Fri, 20 Jan 2017 20:24:09 GMT

At Pulling Down the Moon, we have offered our six-week Yoga for Fertility class for 17 years and can speak with experience that yoga is simply great for you when you are trying to conceive. Read on to learn why:

Yoga balances the nervous system. Unlike intense, high impact cardiovascular exercise, which causes the body to move into “flight mode, yoga uses deep breathing, mindful movement and unique stretches to stimulate the body’s relaxation response. Note: This does not mean that cardiovascular exercise is bad for fertility; simply that adding a gentle, hatha yoga practice is good. Moderate, low-impact cardiovascular exercise can help relieve stress and does form part of a balanced fertility fitness program. Equally, super-intense, heated power-style yoga classes can be as strenuous as a tempo run and eliminates many of the greatest benefits of yoga for fertility.
Yoga massages and stimulates your 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. Note: While the idea of a “cold uterus is not well accepted in western medicine it forms the basis of many traditional medicine fertility diagnoses. In a recent study, researchers noted a significantly lower abdominal temperature in infertile vs. fertile women and hypothesized the difference may be due to poor blood perfusion of the core muscles and tissues (1). Whether this is established science or not, it makes sense that increasing blood flow to the uterus and ovaries is a good thing for fertility and pregnancy.
Yoga trains your “letting go muscles. Researchers have found that a “letting go coping mechanism for stress was related to better IVF outcomes (2). Again, while researchers debate the details, women in the think of their fertility need to manage stress and anxiety in the here and now. Holding a challenging standing pose while staying calm is rehearsal for staying calm in stressful life situations . Note: Our previous research with Fertility Centers of Illinois found that women who took our six week Yoga for Fertility class experienced a 20% decrease in anxiety vs. controls (3).
Yoga creates “sangha, the yoga word for a like-minded and supportive community. Everyone on the fertility journey needs a positive environment and some place they can go to feel safe and understood. Struggling to conceive can turn a woman’s social network upside down. Girlfriends are all on the mommy-track, family get-togethers turn into minefields, and ordinary interactions can become excruciatingly painful. A yoga for fertility class creates a safe haven – and most women don’t realize how much they needed one until they join a class and experience it. Note: Our students form lasting friendships that stretch into parenthood. There’s a perception when going through fertility treatment that the world is passing you by, that relationships that mean a great deal to you are being damaged, and that you are somehow being punished. All this is situational, but deeply painful. Meeting other amazing women in the same place helps to heal these feelings and put challenges into perspective.

We are starting new classes to support you through the holiday season, let Yoga for Fertility support your journey and schedule your classes today! Enjoy the 6 week series of 90 minute sessions with the biggest savings of the year with the $99 Wild Card (Save $111)!

Sources

https://www.ncbi.nlm.nih.gov/pubmed/27712655
https://www.ncbi.nlm.nih.gov/pubmed/18930223
http://www.fertstert.org/article/S0015-0282(15)01610-6/abstract

Helpful Nutrition Apps for Your Fertility Journey

Thu, 05 Jan 2017 22:26:45 GMT

In our google world, I frequently receive questions regarding what apps we recommend for fertility nutrition or tracking daily eating. Everyone wants to stay on track and needs a little help in this area. When our phones have become our other half in many ways, they can help us stay motivated and to stay on track. The reminders pop up, keep us on our toes and sometimes even guide us through our days and make them more exciting. Ah, the thrill of our technical world. There are so many great apps, but, this blogpost will focus on the general nutrition apps to help you stay on track and focus on nutritious fare that helps support your fertility, overall, health, and weight loss when needed. Medical studies show that keeping a food journal may even double your weight loss.

Fooducate is a helpful app to look up the nutrient content of foods. It rates/grades foods and lists their nutrition facts, ingredients and controversial additives. There are drop-down boxes under each additive that you can click to learn more about the potential health risks, which can be a really great teaching tool! You can scan barcodes of foods while grocery shopping to help you make choices at the store. In summary, Fooducate goes beyond simple calorie tracking to provide a more comprehensive overview of the health properties of that food.

Plate Joy offers personalized meal plans and allows customization for multiple restrictions such as vegetarian, low carb, and gluten free among others. Meals are based on family size, which helps avoid food waste. It has helped many save money and eat healthier by eating at home and cooking more. There is even an option to note what ingredients are already in the pantry with a personal chef contact to motivate you.

In addition, My Food My Health offers plans for specific health conditions. It helps people restricting their diet to be able to have access to delicious, tasty foods quite easily. It offers information about recommended foods and recipes. It creates a community for those suffering from autoimmune disorders.

My Fitness Pal is a helpful app for daily meal tracking. While many use it strictly for calorie counting, My Fitness Pal is a useful for determining the breakdown of carbs, protein, and fat in your daily in diet. It’s also a useful tool for determining if you’re getting enough of certain nutrients like fiber and calcium. Again beyond the calorie counting capability is just the fact that keeping a food journal forces us to be mindful of our food choices. The community on this site also draws many people in.

The Environmental Working Group’s Healthy Living app includes both scores for foods and for personal care products. Many personal care products contain endocrine (or hormone) disruptors such as bisphenol A (BPA) and phthalates that may negatively impact fertility.

While there are so many nutrition apps out there, make sure to choose apps that are helpful to you in developing healthy habits and that make your life easier. If using a specific app feels overwhelming or creates more stress for you, skip it! Remember that motivation is intrinsic. You are motivated, strong and can do this! Find what works for you and helps you stay on track.

Cozy Feet, Cozy Uterus

Tue, 20 Dec 2016 17:39:26 GMT

Anna’s News

Needling the acupuncture points according to traditional Chinese medicine (TCM) is the most potent way to stimulate them for healing and strengthening the reproductive system. However there are numerous other ways in which patients can tonify these particular points on their own to help facilitate the acupuncture therapy they are already receiving.

Located all along the feet and ankles exists a plethora of acupuncture points which have a connection to the uterus and ovaries. I am constantly advising my patients especially in subzero weather to protect these points by wearing socks. I typically recommend light cotton socks, but wool can also be used depending upon how hot or cold that particular person runs. By doing so, you are protecting the integrity and energy of the reproductive system.

Another way I advise patients to “treat these points along the feet and ankles is by taking hot or warm foot soaks. These can be as fancy or simple as the patient desires or has time for. Warm or hot water alone totally suffices and is all that is required. For those that have the time, adding a few drops of our oils that we sell especially the Nourish the Blood essential oil is ideal. This particular oil helps supplement blood which is typically deficient in our fertility patients. We even have bath salts that can be purchased and used in conjunction with the oil in the warm foot bath. This can be done daily if possible. Another positive result is its stress relieving when you make it part of your routine, it forces you to relax as it serves as a mini spa session in the comfort of your own home.

Eating Seasonally: Benefits of Eating Root Vegetables

Sat, 19 Nov 2016 16:49:58 GMT

The leaves are stunning. Red, gold, orange, maroon piles crunch under your feet as you walk in the fall in Chicago. Underneath the leaves, the earth is growing colder and many animals and plants are finding a new place to find home. Root vegetables grow during this cooler season. Eating in season is best for your system. Root vegetables keep you grounded as they are grown underground. You absorb this energy from them as they settle your being and satisfy your sweet tooth. Before people ate refined sugar, they ate naturally sweet root vegetables to satisfy their sweet cravings.

Yams, beets, parsnips, carrots, onions, beets, winter squashes, sweet potatoes, turnips, rutabagas, parsnips, yuca, kohlrabi, garlic, celery root, horseradish, daikon, red radishes, burdock, turmeric, jicama, Jerusalem artichokes, maca root and ginger are some of the wonderful varieties of root vegetables that are widely available this time of year. Root vegetables tend to be sweeter and may help with digestion and provide your body with a steady supply of energy. Unlike sugar, root vegetables help you stay focused since they are digested more slowly than sugar and help you avoid the blood sugar highs and lows that you get with sugar. Adding in sweet root vegetables is a great way to crowd out less healthy foods.

Because root vegetables grow underground, they absorb the beneficial nutrients from the soil. Ginger and turmeric may help with nausea and reduce inflammation. Maca root may support the immune system and may help with fertility in men and women by increasing energy and providing vital nutrients. Maca is also source of iron and iodine.

Eating at least 5 servings a day of fresh fruits and vegetables is important all the time, but especially important when trying to conceive. Try steaming, roasting and stir-frying these vegetables. They can also be simmered and pureed to create a soup, or you can simply eat them raw or grated into a salad. Have fun and enjoy eating seasonably for fall and winter as you reap all the benefits.

Remaining Hopeful

Tue, 15 Nov 2016 14:08:41 GMT

The process of struggling to achieve something you really want can take a toll on you! If you have been trying to conceive for some time, maybe a lot of time, it is hard to see the forest from the trees and remain hopeful in spite of hardships, struggles and losses. It can be difficult to dig deep into your spirit to find the well of hope that keeps you going. Here are some ideas to help keep your spirit vibrant and ready to keep moving forward:

STOP! Take time to breathe, focus, meditate, pray – whatever will work best for you to find that place of peace and serenity that your soul needs. Try building an activity like this into your daily schedule. It is as important as eating a good diet and getting enough rest and exercise! Try guided meditations or a yoga class (Pulling Down the Moon offers fertility-focused classes that include these techniques). It is important to note that this time should not always focus on reflecting or trying to solve problems. Instead, it is a time to recharge your batteries, restore your ability to center yourself, and equip yourself with the emotional and energetic tools to carry on.
Think about something else! Sometimes concentrating on work, family, friends, hobbies, fun stuff, etc. can help to keep things in perspective and keep us going. Maybe take up a new class or hobby. Have you ever tried flamenco dancing? Stained glass making? Want to learn more about astronomy? Do it! Changing your focus for part of each day helps to make you feel more balanced and joyful.
Let go of trying to control. Even with all the numbers, data, and testing, it is easy to feel that much is out of your control when you are trying to conceive. There are just so many factors at play. Instead of filling your mind with all the potential scenarios based on your numbers, try to trust that you are doing everything you can (even when you need to be lazy or relaxed!) to make this happen. You have chosen a great team of experts to be on your side, you have friends or family members who are rooting for your success, and you are involved and present in the process when you need to be. You are taking the medications, timing your cycle, eating the right foods (see our Nutritionist if you feel you need help making the right choices), etc. It is impossible to control every piece yourself. Trust and take comfort that you ARE doing what you can.
Give negativity the boot! Do you have people or things in your life that are bringing you down? Take some time to detach from the things that aren’t helping you be your best self. Part of Chinese Medicine, along with acupuncture and herbs, is Chinese geomancy or feng shui . This is the idea that a harmonious living and working environment leads to good health. Get rid of clutter from your home, closets, car, and workspace like it’s your job! Surround yourself with colors, images, sounds and smells that make you feel confident and happy. Anything else is holding you back from feeling joyful and may be worsening stress and poor health. Are there relationships that are toxic in your life? Maybe jettison those that aren’t necessary and distance yourself from the ones you cannot completely remove. There will always be some people or situations that are unpleasant that you must confront, but make sure to keep your boundaries up. Remember Dirty Dancing ? “Here’s my dance space, that’s yours… Let’s Cha-Cha! Concentrate on relationships that bring joy, inspiration, and fun to your life. Make an effort to be kind, compassionate and considerate of others.
Be grateful. This is probably the hardest one. When we have experienced frustration, loss and heartache it is so painful to see those around us who all seem to be having success with ease. First, understand that in this world where we are tormented by social media “perfect lives, celebrity worship, and billboards/magazines/emails that tell us if we have more we will be happy, it is easy to lose sight of the fact that NO ONE’S journey is perfect and easy. Turn away from social media and regular media that is leading you to believe that things are always supposed to be happy and ideal. We learn from struggle. We grow from challenge. Embrace your own journey and live your best life. This includes giving yourself slack, allowing yourself to feel your emotions fully so that you can move past them, and really concentrating on gratitude as the path.

I love this quote from Dr. Martin Luther King, Jr.: “We must accept finite disappointment, but never lose infinite hope. Allow yourself to cry. Allow yourself to be angry and frustrated. And then, allow yourself to let these feelings subside and find the light

Benefits of L-Arginine for Fertility

Mon, 10 Oct 2016 16:36:28 GMT

Written By:

Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Reviewed for Accuracy By:

Registered Dietician and Fertility Nutritionist

Some of the most important building blocks for life are amino acids like L-arginine. Your body uses amino acids like this to build and repair tissues like organs and muscles. It’s important for healing wounds, regulating kidney function, and assisting the immune system too. It also helps cells communicate and is an important part of vital cellular processes. Although our bodies naturally produce some L-arginine on their own, they also get important boosts from protein-rich foods like meats, fish, nuts, seeds, legumes, soy, and even whole grains. It can also be taken in supplement form. Scientific studies have discovered that supplementing L arginine for women and men can be beneficial for bolstering fertility and healthy pregnancies.

What is L-Arginine Used For?

L-arginine is often used to help improve cardiovascular health because it transforms from its native form into nitric oxide (NO), which is a powerful neurotransmitter that helps blood vessels relax (vasodilation), boosting oxygen levels in the blood. Some studies even show that L-arginine may reduce both systolic and diastolic blood pressure in people with high blood pressure.¹ This amino acid seems to act as a circulation-booster throughout the whole body.² This includes improving blood flow to the reproductive organs, which is why the Pulling Down the Moon nutrition team recommends looking at fertility supplements L arginine for women and men who want to improve their fertility .

How Much L-Arginine Should You Take?

There is currently no FDA-standardized amount of L-arginine to take, but some studies have given us clues to follow regarding dosage. One study related to male fertility used 2 grams³ of L-arginine, while another used 5 grams.⁴ Both of these studies were related to men trying to improve their fertility and cardiovascular health. Because taking too much L-arginine can cause some side effects, particularly in individuals with certain health conditions, or for those taking other medications, it’s a good idea to discuss L-arginine supplements with your doctor, given your fertility goals, and how you are managing other conditions that may also impact your fertility. Another important resource to consult is our fertility nutritionist , who has worked with hundreds of couples on optimizing their nutrition for overall health and fertility.

Foods That Naturally Have L-Arginine

As an amino acid, L-Arginine shows up in a lot of foods, which is a great way to get a bio-available form that is easily absorbed by the body. The top foods with L-Arginine include:

Turkey
Pork loin
Chicken
Pumpkin seeds
Soybeans

Peanuts
Spirulina
Dairy
Chickpeas
Lentils

Some of these foods contain a significant amount of L-arginine. For example, one turkey breast can contain up to 16 grams, which is significantly more than the supplementation from the studies listed previously. While the meats have the highest amounts of L-Arginine, vegetarian sources like pumpkin seeds can also pack a punch. One cup of pumpkin seeds measures 7 grams of L-arginine, which is still impressive. Soybeans and peanuts each have just a little under 5 grams. Of course, these foods are also important sources of a host of other critical nutrients for fertility, such as B vitamins, folate, magnesium, iron, zinc, omega-3 fatty acids, and more.

Pulling Down the Moon invites couples who are eager to make nutritional changes that will boost their fertility chances to participate in our comprehensive 12-week Fully Fertile Nutrition Program that combines individual and couple-based nutritional counseling with a support class of fellow travelers on the fertility journey. During this program, we discuss ways of optimizing all nutrient levels, including L-Arginine, to improve the chances of conception and healthy pregnancy.

Benefits of L Arginine for Women

The potential benefits of L arginine for women span several aspects of fertility and pregnancy. As an amino acid, it plays some very important functions for good overall health that can impact fertility, such as accelerating tissue healing and good cardiovascular health and circulation.

Let's dive into the specifics:

1. Enhances Fertility

Several studies cover improvements that L arginine for women may play in improving uterine function. A thin uterine lining (endometrium) can complicate efforts for a natural pregnancy or an IVF pregnancy. Again, blood flow to the uterus can strongly impact how thick or thin the uterine walls will become, which is an indicator of how well implantation might go. Interestingly, the latest studies show that L-arginine may be particularly promising for women whose male partners are also struggling with fertility.⁵

L-arginine is a precursor to nitric oxide, which increases blood flow by increasing the dilation of the arteries. L-arginine treatment has been shown to increase the thickness of the endometrial lining. In 6 of 9 patients with a thin lining who took L-arginine, the endometrial lining increased to greater than 8 mm.

Taking this a step further, L-Arginine also seems to improve pregnancy outcomes. L-arginine deficiency was treated in women in resource-constrained communities who disproportionately suffer from preterm births and miscarriages. Women were given between 4 and 5 grams of L-arginine supplementation and the rate of healthy pregnancy outcomes improved significantly.⁶‌

Research also suggests that L-arginine may be helpful for patients who are poor responders in an IVF cycle . Poor responders are women who respond poorly to ovarian stimulation medication in that they tend to have few eggs to retrieve or IVF cycles are cancelled. In a study of 34 patients who were poor responders going through IVF, treatment with L-arginine resulted in a lower frequency of cancelled cycles and an increase in the number of eggs retrieved. However, later research in patients with tubal infertility showed that L-arginine treatment resulted in fewer good quality embryos and lower pregnancy rates, suggesting that L-arginine may be detrimental for women who are normal responders.

2. Boosts Immune System

Healthy levels of L-Arginine have also been shown to support strong T-cell function as part of an immune system response. Two types of T-cells roam around in your system: the cytotoxic T-cells that attack and destroy infected cells and helper T-cells that sound the alarm and direct the immune system to fight incoming infection. Both are incredibly important, and the latest studies indicate that L-Arginine boosts our T-cells' metabolism, memory, and efficiency to the point where T-cells might even be trained to attack tumors.⁷‌

3. Improves Heart Health

Heart health is one of the primary functions that L-arginine seems to support, and we’ve mentioned it throughout this article. In several studies, patients with high blood pressure experienced a drop in blood pressure when given extra L-arginine. In addition, metabolic processes regulating insulin and glucose seemed to improve as well, meaning that patients with diabetes can also benefit by optimizing their levels of L-arginine. The same study also indicated improvement in kidney function, which is responsible for removing toxins from the body. All of these things are critical to good overall health, not to mention fertility.⁸

4. Supports Healthy Pregnancy

Supplementing with L arginine for women who are pregnant also seems to be connected to a healthier, less complicated pregnancy. Another meta-study comparing the available scientific literature showed that L-arginine supplements cut the rates of pre-eclampsia, a potentially harmful pregnancy complication that can increase hypertension. Findings from these studies also indicated that fetal growth restrictions and complications were reduced with L-arginine supplementation.⁹

5. Increases Libido

At the beginning of the fertility journey, L-arginine can help boost women’s libido. Naturally, this can only help in the baby-making process. A meta-analysis of studies showed that part of the mechanism behind increased female libido with increased L-Arginine intake was due to increased blood flow to the vagina.¹⁰

Benefits of L-Arginine for Men

A wide survey of the available literature on the benefits of L-arginine for men showed several benefits for overall health as well as for men’s fertility. L-arginine has been studied in combination with other supplements like pycnogenol and found to be helpful in increasing sperm concentration (count). In one study, sperm concentration increased after 1-2 months of daily treatment with L-arginine. 4-5 It’s thought to work through increased nitric oxide production improving circulation. Some of the most interesting results in the latest studies include these promising aspects of L-arginine supplementation:

1. Helps with Erectile Dysfunction

Erectile dysfunction is a tricky problem for men who want to help their partners conceive, but the good news is that L-arginine seems to help. Meta-analyses have shown that enhanced levels of this amino acid can help men overcome mild to moderate erectile dysfunction and that it can also improve sperm quality and quantity.¹¹‌

2. Reduces Blood Pressure

A men-specific study followed a cohort of Iranian men for almost 5 years. The study increased plant-based L-arginine in the study group and the results showed a lower risk of cardiovascular disease and lower rates of hypertension in those men. Interestingly, the animal-based sources of L-arginine seemed not to perform this function as well as the plant-based sources, though they did stay more study was necessary to determine how the two different forms of L-arginine differ in their cardiovascular-health-boosting effectiveness.¹²‌

3. Increases Libido

It seems better blood flow and cardiovascular health have a lot to do with libido for both men and women. In this study, which measured the anti-aging effects of L-arginine, men’s libido was also enhanced by sufficient levels of this amino acid.¹³‌

Risks and Side Effects

While L-arginine is widely considered a safe supplement, considering a turkey breast has far more of this amino acid than most supplements, it’s important to discuss potential side effects and risk factors with your doctor and your fertility nutritionist. While L-arginine can improve cardiovascular health and lower blood pressure, it can have adverse interactions with some blood pressure and diabetes drugs,‌¹⁴‌ as well as other supplements. Arginine can also trigger a herpes outbreak, so L-arginine may not be the right choice if you have herpes. As mentioned above, L-arginine may also be detrimental in women who are not poor responders. Remember to discuss all supplement regimens with your physician.

Overdoing it may also cause the following side effects:

Gastrointestinal pain
Boating
Diarrhea
Nausea
Gout
Allergic reaction
Worsening asthma symptoms
Triggering latent herpes virus
It may also increase the risk of death if taken shortly after a heart attack.

As with all supplements and major dietary changes, those made to support your fertility journey should be made with an expert fertility nutritionist and your doctor on your side. For nutritional support and a wide range of other holistic fertility services in Chicago , schedule an appointment with our caring team at Pulling Down the Moon today.

References

¹‌McRae, M. P. (2016). Therapeutic Benefits of l-Arginine: An Umbrella Review of Meta-analyses. Journal of Chiropractic Medicine, 15(3), 184–189. https://doi.org/10.1016/j.jcm.2016.06.002

²Gad, M. Z. (2010). Anti-aging effects of l-arginine. Journal of Advanced Research, 1(3), 169–177. https://doi.org/10.1016/j.jare.2010.05.001

³Pahlavani, N., Jafari, M., Sadeghi, O., Rezaei, M., Rasad, H., Rahdar, H. A., & Entezari, M. H. (2017). L-arginine supplementation and risk factors of cardiovascular diseases in healthy men: a double-blind randomized clinical trial. F1000Research, 3, 306. https://doi.org/10.12688/f1000research.5877.2

⁴Chen, Wollman, Chernichovsky, Iaina, Sofer, & Matzkin. (2001). Effect of oral administration of high-dose nitric oxide donor l-arginine in men with organic erectile dysfunction: results of a double-blind, randomized, placebo-controlled study. BJU International, 83(3), 269–273. https://doi.org/10.1046/j.1464-410x.1999.00906.x

⁵So, S., Yamaguchi, W., Murabayashi, N., Miyano, N., Tawara, F., & Kanayama, N. (2020). Beneficial effect of l-arginine in women using assisted reproductive technologies: a small-scale randomized controlled trial. Nutrition Research, 82, 67–73. https://doi.org/10.1016/j.nutres.2020.08.008

⁶Weckman, A. M., McDonald, C. R., Baxter, J.-A. B., Fawzi, W. W., Conroy, A. L., & Kain, K. C. (2019). Perspective: L-arginine and L-citrulline Supplementation in Pregnancy: A Potential Strategy to Improve Birth Outcomes in Low-Resource Settings. Advances in Nutrition, 10(5), 765–777. https://doi.org/10.1093/advances/nmz015

⁷‌Kishton, Rigel J., Sukumar, M., & Restifo, Nicholas P. (2016). Arginine Arms T Cells to Thrive and Survive. Cell Metabolism, 24(5), 647–648. https://doi.org/10.1016/j.cmet.2016.10.019

⁸Abukhodair, A. W., Abukhudair, W., & Alqarni, M. S. (2021). The Effects of L-Arginine in Hypertensive Patients: A Literature Review. Cureus. https://doi.org/10.7759/cureus.20485

⁹‌Menichini, D., Feliciello, L., Neri, I., & Facchinetti, F. (2023). L-Arginine supplementation in pregnancy: a systematic review of maternal and fetal outcomes. The Journal of Maternal-Fetal & Neonatal Medicine: The Official Journal of the European Association of Perinatal Medicine, the Federation of Asia and Oceania Perinatal Societies, the International Society of Perinatal Obstetricians, 36(1), 2217465. https://doi.org/10.1080/14767058.2023.2217465

¹⁰‌Cieri-Hutcherson, N. E., Jaenecke, A., Bahia, A., Lucas, D., Oluloro, A., Stimmel, L., & Hutcherson, T. C. (2021). Systematic Review of l-Arginine for the Treatment of Hypoactive Sexual Desire Disorder and Related Conditions in Women. Pharmacy, 9(2), 71. https://doi.org/10.3390/pharmacy9020071

¹¹‌Rhim, H. C., Kim, M. S., Park, Y.-J., Choi, W. S., Park, H. K., Kim, H. G., Kim, A., & Paick, S. H. (2019). The Potential Role of Arginine Supplements on Erectile Dysfunction: A Systemic Review and Meta-Analysis. The Journal of Sexual Medicine, 16(2), 223–234. https://doi.org/10.1016/j.jsxm.2018.12.002

¹²‌Bahadoran, Z., Mirmiran, P., Tahmasebinejad, Z., & Azizi, F. (2016). Dietary L-arginine intake and the incidence of coronary heart disease: Tehran lipid and glucose study. Nutrition & Metabolism, 13(1). https://doi.org/10.1186/s12986-016-0084-z

¹³‌Gad, M. Z. (2010). Anti-aging effects of l-arginine. Journal of Advanced Research, 1(3), 169–177. https://doi.org/10.1016/j.jare.2010.05.001

‌¹⁴‌Mayo Clinic. (2017). L-arginine. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-l-arginine/art-20364681

Meet Beth Heller

View Profile: Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

CoQ10 Improves Egg and Embryo Quality

Tue, 02 Aug 2016 21:24:06 GMT

An exciting new study shows promising results for CoQ10 supplementation in women with poor ovarian reserve doing IVF. In the study, 186 women under age 35 with poor ovarian reserve, defined as Anti-Müllerian hormone (AMH) < 1.2 ng/mL, and antral follicle count (AFC) < 5, were randomized to receive either treatment with 600 mg CoQ10 (200 mg 3 times per day) or control (no treatment) for 60 days leading up to their IVF cycle.

The results were pretty striking. The CoQ10 group had significantly more high quality day 3 embryos (1 vs. 0 in the control group), significantly less gonadotropins needed for stimulation, significantly more eggs retrieved (4 vs. 2 in the control group), and significantly higher fertilization rate (67% vs. 45% in the control group). In addition, significantly more patients who took CoQ10 had embryos to freeze (18.4% vs. 4.3% in the control group). The CoQ10 group also had higher pregnancy rates (32% vs. 17% in the control group) and higher live birth rates (29% vs. 16% in the control group), but these results were not statistically significant.

CoQ10 is an antioxidant and plays an essential in energy production in our body cells, including maturing eggs. CoQ10 is thought to exert its beneficial effects by neutralizing free radicals that could damage the DNA or other structures within the egg. Damage to DNA can prevent fertilization or result in a nonviable embryo. In addition, because of CoQ10’s role in energy production, CoQ10 likely also supports the energy needs of maturing eggs, thus leading to better quality eggs and embryos. CoQ10 tends to be a safe and well-tolerated supplement, and in this study, there were no adverse effects reports from supplementing with CoQ10.

Absorption of CoQ10 is best when the dose is divided into 3 doses with meals during the day. Because CoQ10 is fat-soluble, having fat with CoQ10 increases the absorption.

Reference: Xu Y, Nisenblat V, Cuiling L, et al. Pretreatment with coenzyme Q10 improves ovarian response and embryo quality in low-prognosis young women with decreased ovarian reserve: a randomized controlled trial. Reproductive Biology and Endocrinology. 2018;16:29.

**Save 25% off CoQ10 in June with the promo code EGG25! Available in-center and online while supplies last.

Infant Girls of Moms with PCOS Show Signs of Syndrome

Tue, 12 Apr 2016 21:36:28 GMT

A new study conducted at Northwestern University found that the infant daughters of women with Polycystic Ovarian Syndrome (PCOS) show markers of the disease. In this study, data revealed that baby girls born to moms with PCOS produce higher levels of an enzyme that activates the hormone testosterone. Previous studies in animal models have shown that exposure to testosterone in early infancy increases the risk of developing PCOS-like symptoms like insulin resistance in exposed animals.

These findings open new opportunities for treatment of this complex disease, which places women at risk for obesity, pre-diabetes, infertility and other chronic health conditions like heart disease. Currently, PCOS cannot be diagnosed prior to puberty, when it manifests in different ways, including delayed or irregular menses, acne and excess hair growth on the face and body. PCOS also increases the risk of depression and anxiety, which coupled with the physical symptoms, create social and emotional challenges. PCOS is often underdiagnosed because symptoms mirror many of the changes associated with puberty. Many women do not learn they have PCOS until they try unsuccessfully to become pregnant.

Proactivity is key with PCOS. Once diagnosed, PCOS responds extremely well to lifestyle interventions like diet and exercise, which are often enough in themselves to improve insulin sensitivity and jumpstart ovulation and menstruation. Understanding the genetic link to PCOS represents a giant leap in our understanding of this condition and the potential to manage, and even prevent, serious health consequences in a generation of young women.

Hands On Women’s Wisdom: Hormone Imbalance

Tue, 05 Apr 2016 21:29:34 GMT

In my practice over the last 12 years, I’ve seen hormonal imbalance in many forms, time and time again. Whether manifested as Polycystic Ovarian Syndrome (PCOS), endometriosis, fibroids, ovarian cysts, amenorrhea, or simply irregular cycles, this condition plagues more of us than you’d think. But what causes these imbalances?

There’s no one answer, but a major contributor is the stew of chemicals in our environment that can accumulate in our bodies. Toxicity is on the rise: it’s estimated that today’s average newborn body is dealing with more synthetic chemicals than a senior did in our grandparents’ day. As new chemicals are introduced into our food and cosmetic supply, and as pollution increases, our bodies have a greater influx of contamination to deal with. This buildup in our systems, complete with endocrine disrupters and reproductive toxins, create inflammation in the body and interrupt its ability to regulate hormones.

So how can we help our bodies get rid of these unwanted substances? In addition to making better nutritional choices like eating organic where possible and cutting back on inflammation-promoting foods, I’ve seen a type of massage known as lymphatic drainage produce wonderful and immediate results. Lymph is a milky fluid in our bodies; it’s main function is to deliver hormones and nutritive substances, while simultaneously removing waste. Think of lymph as the body’s sanitation system, recovering trapped toxins around your cells and sending them through lymph vessels to your lymph nodes (garbage dumps and recycling centers) to be filtered and purified. Unlike blood, our body’s other nourishing fluid, lymph is not actively pumped through vessels. Lymph is essentially static, pooling within our tissues until muscle movement or gravity push it towards lymph vessels and nodes. Massaging the lymphatic system with the lymphatic drainage technique quickens these actions by up to four times their normal speed, which can improve fluid movement in the body, reduce bloating, enhance liver function, and help to release the excess hormones that can be causing disruption.

Acupuncture and Uterine Blood Flow

Thu, 05 Nov 2015 22:30:50 GMT

Question : When I came to Pulling Down the Moon my acupuncturist recommended acupuncture and herbs to treat blood and qi deficiency. When I went to my RE’s office they ran a Doppler test on my uterine arteries and said my blood flow is fine. Do I even need acupuncture?

Answer : This is one of those great questions that help us illustrate the difference in approach between Traditional Chinese Medicine (TCM) and Western medicine.

Blood, called “xue in TCM is in some ways the same as blood in Western Medicine. In both systems blood is the red fluid in our veins and arteries. However, TCM takes the function of blood further to include the nourishment it provides to the body. Blood in TCM is what keeps our skin and hair moistened and it is imperative for optimal fertility because it nourishes the uterine lining, creating a thick plush surface where the embryo can attach. When a pregnancy occurs the embryo also receives its nourishment from blood aiding its growth and development into a fetus.

Women lose blood each month during their menses and TCM states that if the body is deficient and unable to replenish and nourish the body adequately women may experience things like amenorrhea, scanty menses, a thin uterine lining, or recurrent miscarriage. Conditions including physical and emotional stress, poor diet and lack of sleep are all things TCM teaches deplete blood. It is also possible for a woman (or man) to have blood stagnation or stasis which can manifest as painful periods (cramps); heat in the blood may cause rashes or red acne on the skin.

So, for your TCM practitioner, a Doppler test showing adequate uterine blood flow is just part of the equation. The quality of the blood is the rest of the story. Remember, from the TCM perspective blood nourishes all body tissues, including uterine lining, developing eggs and sperm. Put another way, if you are trying to grow grapes you could fill a garden bed with sand instead of soil and still provide a thick layer of dirt for your seeds. The sand, though, would not have the necessary nutrition to nourish the crops into ripe, juicy grapes. This is why your practitioner would still recommend acupuncture and herbal treatment to a woman presenting with blood deficiency EVEN IF she had great uterine blood flow and a good uterine lining. It’s the old adage of quality not just quantity.

Blood deficiency in TCM responds well with acupuncture, herbs and a diet higher in protein and iron. If you are experiencing any of the fertility blood deficiency symptoms listed above (scanty menses, amenorrhea, thin uterine lining, and recurrent miscarriage) or other non-gynecological symptoms (dry skin, dry hair, brittle nails, dry eyes) you might want to explore acupuncture with an experienced practitioner to support your medical fertility treatment.

Study Finds Significant Benefits of Yoga for Women Trying to Conceive

Sun, 18 Oct 2015 18:57:58 GMT

One of the biggest challenges of promoting holistic medicine is the lack of available research on the benefits of practices like yoga, massage and even acupuncture when compared to the research available for mainstream medicine. This month we are excited to share that a new study, conducted by Fertility Centers of Illinois and Pulling Down the Moon found that our six week Yoga for Fertility program significantly lowered anxiety rates in fertility patients. The study, which is one of the largest controlled studies to date looking at yoga’s impact on fertility, found a 20% reduction in anxiety in the yoga group versus just a 2% reduction in controls.

The Pulling Down the Moon yoga program consists of six consecutive sessions, each of which is comprised of a yoga posture practice coupled with a group discussion focused on how to apply different yoga techniques (breathing, meditation, working with negative thoughts, etc.) to the fertility journey.

“One of the most interesting things about the recent research findings is how quickly our program was able to create a large reduction in anxiety,” states Pulling Down the Moon Co-Founder and Study Co-Investigator Beth Heller. “We knew from 12 years of teaching that the class was beneficial but seeing it in numbers is great!”

While we do not know the exact mechanism, here are some of our hypotheses:

1. Yoga is a low-intensity form of exercise that works on the physical body, stretching and bending the spine and limbs and emphasizing deep diaphragmatic breathing in a way that is believed to mechanically stimulate the body’s relaxation response. It is hypothesized that yoga poses and breathing exercises mechanically stimulate the vagus nerve, a large nerve running the length of the spine that is a key regulator of our body’s parasympathetic nervous system (PNS). The PNS in turn stimulates the relaxation response.

2. The six-week yoga program in this study included breathing and meditation practices, which have been shown to decrease anxiety and alleviate depression in many different conditions.

3. The yoga program in this study also included group discussion focused on the most stressful elements of the infertility process – medical aspects, feeling of lack of control, separation from one’s usual peer group and feelings of guilt/self-blame. The group dynamic immediately provides a support network and reduces sense of isolation.

Why look at y oga for fertility?

“As a casual yogi, says Study Investigator and Reproductive Endocrinologist Dr. Jennifer Hirshfeld-Cytron of Fertility Centers of Illinois, “ I have personally appreciated the calmness and peacefulness that yoga provides. I was interested in learning how this simple intervention could benefit our infertility patients; given the stress and anxiety that goes along with the treatment process.

When asked what they would like to examine next, these researchers hope to conduct a larger study where patients are randomized to receive either yoga posture practice plus the discussion session or yoga posture practice alone to learn which component of the fertility yoga class is most beneficial. They would also follow women longer to learn if the impacts extend to pregnancy success and likelihood of staying in treatment long enough to allow for lifetime success given that often patients require greater than one cycle of therapy.

Mizuko Kuy: A Ceremony for Loss

Sat, 10 Oct 2015 18:40:36 GMT

Recently, NPR presented a show on the Japanese buddhist ritual for women who have had miscarriages and pregnancy losses. Around that time, I saw a patient who was on her way to Japan to participate in the ceremony. She had a late term miscarriage and was devastated to return to work and share the news with her coworkers. Because of the late stage of pregnancy, She was not able to grieve privately. The ceremony in Japan provided her with this opportunity.

For anyone who has experienced a miscarriage, the pain is difficult to articulate and hard to explain to one who hasn’t gone through it. Although it my be described in words, no one can really understand it unless they’ve experienced this kind of loss themselves. It’s similar to Persephone, possibly, after she was dragged into the Underworld. I imagine that, upon her return, no one could really understand where she had been unless they’d gone to that place, too. And it is likely the pain of a miscarriage or pregnancy termination is even too painful even for mythological comparison.

In Japan, the ritual called Mizuko kuyo was created during the Edo periiod (between 1603 and 1868). Mizuko translates as ‘water fetus’ or child who died. In the ritual, an offering is made to Jizo, a bodhisattva believed to protect children.

You can listen to the NPR story here:

http://www.npr.org/2015/08/15/429761386/adopting-a-buddhist-ritual-to-mourn-miscarriage-abortion

Or read more about loss ceremonies here:

http://stilllifewithcircles.blogspot.com/2009/04/mizuko-jizo.html

http://www.onmarkproductions.com/html/jizo1.shtml

https://www.parentmap.com/article/water-returning-to-water-a-buddhist-ritual-brings-release

Yoga Practice Raises Levels of DHEA in Women

Wed, 22 Jul 2015 17:06:12 GMT

If you are trying to conceive here’s one more reason to take off your shoes, put on some comfy pants and hop on your yoga mat! A recent study conducted in India found a 50% increase in the DHEAS levels in women who participated in a 12-week yoga program that included breathing, yoga postures and meditation practices. (1)

DHEAS (dihydroepiandosterone sulfate) is the precursor of the active form of the steroid hormone DHEA and is produced by our body’s adrenal glands. DHEAS levels peak around the age of 25 and then decrease naturally with age. Because DHEAS plays an important role in the formation of reproductive hormones, declining levels of this hormone are believed to play a role in the age-related decline in fertility.

In fact, many fertility specialists currently recommend that patients who are presenting with ovarian failure or who are not responding to fertility medications consider taking a nutritional supplement containing DHEA. While supplementation is a useful approach, many women report side effects from DHEA supplementation including mood swings and acne.

How is yoga impacting DHEAS levels? Researchers are not yet sure. Yoga, through breathing and the use of physical postures, stimulates the autonomic nervous system (ANS). The ANS is the “rest, nest and digest hormonal response that serves to balance the often over-active flight or flight stress response. Yogic exercise has also been shown to increase blood flow to internal organs and tissues. Better blood flow could result in healthier endocrine tissue and function.

Want to learn more about Yoga for Fertility? Join us for our Fertility Yoga 101-Mini Retreats!

Fertility Yoga 101-Chicago

Fertility Yoga 101-Rockville

(1) Chatterjee S et al. Evidence-Based Complementary and Alternative Medicine Volume 2014, Article ID 240581, 15 pages

Marjoram and Fertility: Marjoram Recipes

Mon, 01 Jun 2015 21:21:42 GMT

Written By:

Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Long toted in traditional Chinese medicine for its ability to fight against infection and aid in digestion, the herb marjoram can now add fertility aid to its repertoire! In a recently published study, 25 women were asked to drink either marjoram tea or a placebo tea twice daily for one month. At the end of the study, the women who consumed the marjoram tea had improved insulin sensitivity and reduced levels of adrenal androgens, demonstrating the potential beneficial effects on the hormonal profile of women with PCOS!

Not familiar with this powerful herb? A member of the mint family, marjoram is commonly used in Middle Eastern and Mediterranean cuisines. Sweet marjoram boasts a pine and citrus flavor while French marjoram is less sweet with a flavor profile similar to oregano. Wondering how you can incorporate marjoram into your daily diet? Check out these fertility friendly recipes below! As always, organic foods are always recommended.

Easy Homemade Marjoram Tea

Steep 2 teaspoons of dried marjoram in 8 ounces of boiling water for 5-10 minutes. Enjoy!

Roasted Carrots and Brussel Sprouts

( Serves 2-4)

Ingredients:

1 pound brussel sprouts , trimmed and halved

4 large carrots, peeled and cut into 1-inch pieces

2 teaspoons chopped, fresh marjoram

1 tablespoon olive oil

Instructions:

1. Preheat the oven to 400F.

2. Toss the vegetables in a bowl with the olive oil and chopped marjoram. Add salt and pepper to taste. Place the vegetable mixture in a baking dish.

3. Roast in the oven, occasionally turning the vegetables, until the carrots have softened (but still firm to the bite) and the brussel sprouts have started to brown (about 30-40 minutes).

4. Remove from the oven and enjoy!

Scrambled Eggs with Fresh Herbs

(serves 4)

Ingredients:

9 large eggs

1/4 cup whole milk

1/4 cup butter

3 cups raw baby spinach

1 tablespoon minced fresh marjoram

1 tablespoon minced fresh thyme

1/2 scallion, minced (green only)

Salt and pepper

Instructions:

1. In a medium bowl, whisk together the eggs and 1/4 cup of whole milk.

2. Over medium-low heat, melt the butter in a large nonstick sauté pan. Add the spinach and heat until it starts to wilt, stirring frequently.

3. Add the eggs and use a wooden spoon or rubber spatula to gently stir with the spinach until the eggs start to form into soft curds.

3. Add the marjoram , thyme, scallion and salt and pepper and stir to distribute evenly.

4. Once the eggs are cooked through, remove from heat and serve immediately.

Meet Beth Heller

View Profile: Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

My Journey through Natural Conception

Mon, 01 Jun 2015 13:10:45 GMT

I was put on birth control when I was 17 years old, though not for the implied purpose- because years after all my friends had started their period, I still had not. My doctor said late menstruation is common in girls with my thin body type and that the pill would start my period.Eleven years later I was addressing a different concern with my gynecologist- motherhood. I told my doctor I was concerned that being on the pill for so many years and never having a natural period would affect my chances of getting pregnant.

She asked, ” Do you want to start trying now?” , I was one month into marriage, my answer was no. She told me there was no need to stop taking the pill until about a month before we wanted to start trying.

“How do we know my body will do what it’s supposed to after all this time?” I questioned,

“We have no reason to believe it won’t” she replied.

This did not sit well with me. I did not understand how a medical doctor thought it was ok that a healthy 28-year-old woman had never menstruated without the help of a magic pill. How did she know how my cycle would be after I stopped birth control? I quietly said “ok”, not wanting to question this professional any further. We were obviously not on the same page.

Needless to say, I went straight home and told my husband that I was going to stop taking the pill. I felt very strongly about experiencing my cycle without the help of synthetic hormones. There was something also quite strange about being a grown woman and not knowing what my natural cycle was. Through talking with others and many Google searches, I knew it might take a while for my period to come after stopping the pill; I had no idea just how long that would be. After six long months of waiting, my period finally came. During this waiting game my husband and I were discovering a different form of natural birth control, charting your basil body temperature (BBT). After my post-pill period came I immediately started tracking my BBT. After several months I noticed that my temperatures were not following a consistent pattern and my cycles were abnormally long, averaging 55-60 days.

Around this same time I decided to leave my corporate job after 7 years and quickly found myself accepting a job at Pulling Down the Moon. Shortly after I started I began acupuncture to address my irregular cycle. After a few months of regular treatments, my cycle lengths became shorter and while I was not following the normal 28-days cycles, I was consistent. I continued to chart my BBT, making note of changes in cervical fluid, and other associated symptoms, and a new discovery came to light. Although I was having regular periods, my charting was congruent with an anovulatory cycle. In short, I was not ovulating. This was a bit shocking. Like most women, I assumed that having a period meant I was ovulating.

After this new discovery we made some slight changes to my acupuncture treatments and a few months later I began to ovulate on my own. On my second cycle of ovulating on my own I noticed a new change in my BBT chart, consistently high temperatures post-ovulation. Every morning my temperature was still high I got a little more anxious. Finally, after about 18 days of high temperatures, I took a pregnancy test and it was positive. I couldn’t believe it. Even though deep down I knew the test was going to be positive (based on my temperatures and symptoms), I was still shocked, but so incredibly happy.

My joy and happiness, however, was short-lived. At almost 6 weeks pregnant I went to the ER with sharp abdominal pain and bleeding and discovered I had suffered a ruptured ectopic pregnancy. A few hours after that I was being prepped for surgery to remove the pregnancy and damaged fallopian tube. It was very surreal; I couldn’t believe how much had changed in such a short period of time. Even though my pregnancy was very new, I had formed a connection to my future child and the pain of that loss was very real. With everything in life, you must learn the power of positivity or else moving forward becomes very difficult. I have seen many strong women walk through our doors at Pulling Down the Moon and I have seen how they have overcome loss and uncertainty and I knew I would too. My silver lining through this whole experience was knowing that conception is possible. With the help of acupuncture, massage, and a healthy diet, my body finally learned how to ovulate.

If there is one thing I have learned from this whole experience it is to be your own advocate. If something seems off, ask questions. If you do not feel right about the answers you are getting, seek guidance elsewhere. Had I not decided to follow my gut about stopping the pill, my journey would have been much more difficult. I may not have had the time to work through my cycle irregularities before deciding to start a family or could have been misdiagnosed as infertile. It is never too early to start thinking about your future, whatever that may look like.

Summer in Traditional Chinese Medicine

Mon, 25 May 2015 16:37:26 GMT

It’s finally summer! Time for street fairs, farmers markets, outdoor concerts and hitting the beach. Summer in Traditional Chinese Medicine (TCM) is the most yang time of the year. Corresponding to the fire element, a time for heat, we will find growth both in nature (gardens are sprouting!) and our own lives. The fire element is associated with the heart/ small intestine, the emotion of joy, the color red and bitter taste. Our heart is responsible for pumping blood throughout our body and in TCM it also houses our “shen or spirit. When the fire element is balanced and in harmony, the heart is pumping strong and is healthy, the spirit is calm and sleep is sound. When the fire element is unbalanced or in disharmony, depression or insomnia may arise.

TCM based Nutrition categorizes food based on their energetic properties and temperature. Eating foods that are moistening and cool in nature will help to keep you hydrated.

Avoid dehydration by eating “cool this summer with these tips!

Add cucumber or mint to your water
Eat more fruit and veggies, take advantage of farmers markets and eat what’s in season Examples: lettuce, watermelon, spinach, corn, broccoli, asparagus, watercress
Avoid hot, greasy or spicy food
Add more seafood and fish to your diet

Swimming, meditation and yoga can keep the spirit calm, maintain good sleep and help your personal growth this summer season. Now get out there and enjoy, after all, joy is the emotion of the season!

Eating Healthier During Summer

Sat, 22 Jun 2013 16:33:01 GMT

Hi I’m Natalie. As a nutritionist at “the Moon”, one of my main goals is to make eating healthy easier. When you are trying to get pregnant, the last thing you need is more stress from a complicated eating plan.

If you’ve been wanting to eat healthier, there is no better time than now. Summer heat makes us naturally desire more fresh, nutrient dense meals. Take advantage of this! In July, some of the best fertility enhancing foods become available locally. These include blackberries, blueberries, raspberries, beans, cabbage, and radishes. There are many easy ways to enjoy these foods. Try adding berries to your morning oatmeal, or use them to make a healthy smoothie. Use cabbage as a crisp topping on fish tacos. Radishes add a tasty crunch to green salads. Beans can be used for almost anything including salads, side dishes, and dips.

Farmer’s markets are the best places to take advantage of local, fresh foods. Use the website LocalHarvest.org to search for farmer’s markets near you. Embrace what the season has to offer and naturally improve your health!

Demystifying the FEM Protocol

Tue, 10 Jul 2012 20:08:00 GMT

In our fast-paced modern world we are faced with many stresses which are detrimental to the body. Stress can cause our breathing to become shallow, limiting the amount of oxygen and nutrients circulating through the body. Muscles and fascia can constrict and inhibit free and natural movement of the abdomen and pelvis. Over a prolonged period of time, our bodies may become conditioned to operate in fight-or-flight mode, a state in which all nonessential systems, including reproduction, switch off.

The goal of Pulling Down the Moon’s Fertility Enhancing Massage Protocol is to encourage the body’s natural rhythm by balancing the hormones, cleansing the body of toxicity, promoting deep breathing and relaxation, and increasing blood flow and softening the tissues of the lower torso.

Cleanse the Body is ideal before beginning your medicated cycle or in the first three days of menstruation in a natural cycle. Lymphatic Drainage techniques move toxic fluids and cellular waste to the lymph nodes where the body’s healing power is most concentrated. Helping to boost the immune system is the use of essential oils, their aromatic effect is calming and may assist in balancing hormones and releasing emotional blocks.

Enhance the Blood uses myofascial massage to stretch and open restricted tissues in the abdomen, pelvis and lower back. Acupressure and reflexology may stimulate the pituitary gland to release the hormones necessary for the development of healthy follicles and to prepare the ovaries for ovulation. Femoral artery massage increases blood flow to the pelvis enhancing the libido and thickening the uterine lining for implantation.

Open the Breath continues the work of Enhance the Blood by encouraging oxygenated and nutrient rich blood to flow to the abdomen and pelvis, releasing tension in the surrounding tissues. We manipulate and stretch the muscles of the shoulders, upper torso, and abdomen. Deep breathing exercises calm the mind and nervous system. Deeper abdominal breathing engages the diaphragm, which acts as internal massage for your organs and lymphatic system.

Enhance the Blood and Open the Breath are done between days four and fourteen. In an IVF cycle, both can be done between days four and ten as well as between retrieval and transfer. This may help to thicken the uterine lining, assist follicle growth and regulate hormones.

Relax and Integrate is the final session in the series although it can be done at any point between the first day of your cycle and ovulation. With Relax and Integrate, we focus on relaxation and stress reduction. Attention is paid to the body and mind as a whole, bringing you a sense of connectedness. Acupressure and reflexology are still incorporated for their hormone balancing effects.

–

Marcie D. Miller has been practicing massage since graduating from Baltimore School of Massage in 2001. Because of her interest in women’s health and well-being, she pursued further training in Mother Massage® Pre and Postnatal Bodywork, Manual Lymphatic Drainage, and Pulling Down the Moon’s FEM protocol. She is delighted to bring her years of experience and her deep passion for massage to women who are working hard to make their dreams come true. When not massaging, Marcie can be found hiking, strength training, hula hooping, and receiving massage.

Fertility Foods for April: What’s in Season?

Sun, 15 Apr 2012 13:45:15 GMT

Seasonality is a concept that went out of vogue with the advent of super-stores and refrigerated shipping. I remember seasonality from my childhood growing up in Michigan when I could guess the month from the fruit my mom placed on the breakfast table. If she served cantaloupe or watermelon I could put money on the fact that school was out for the summer. Oranges and grapefruit were winter fruits, which we would occasionally pack home with us from our winter break trips to Florida for a sunny treat on short winter days. Berries were an early summer thing, although Michigan raspberries were available through October if the weather was warm…and if there was homemade apple sauce on the table it was late September. Ditto vegetables. We simply didn’t eat tomatoes when they weren’t growing in our garden. And when summer ended and the garden turned brown there was squash – lots of it – to be stored for stews and soups during the cold winter months.

But as I got older, stores got bigger. Suddenly cantaloupe was available in January…pale, crunchy cantaloupe but cantaloupe. Tomatoes, too, and disturbingly large red apples began to appear. My mom got a job and had less time for gardening. So the food on our table changed.

I often wonder how much of our obesity, infertility and chronic health problems arise from the simple fact that we’ve allen out of rhythm with our food source. For optimal health and fertility, traditional medical teachings recommend eating seasonally and locally. In keeping with the ancient belief that we are healthier and happier when our bodies are in tune with the cycles of nature, it follows we should eat foods that grow in our geographical area while they are in season. Traditional systems teach that foods and people in the same geographical area have “similar energy.” This may be true in the sense that plants and the people living as neighbors share the same weather, air, soil and “roots.” Whether indigenous or adoptive species, plants that thrive in particular areas are there because they are well-suited and have established harmony with their surroundings. When we eat foods that exist in harmony with our surroundings, it’s believed we take some of that harmony into our own bodies.

So, what’s “in” for April? The light flavors of spring are in right now and are full of fertility-supporting nutrients. Many stores now state the origin of their produce so for an added bonus choose fruits and vegetables grown nearby. Seasonal spring choices contain antioxidants and anti-inflammatory compounds. Since many conditions that cause infertility – PCOS, endometriosis, fibroids and poor egg quality – are associated with oxidative stress and inflammation, increasing your intake of these fruits and veg are a great idea!

Arugula – looks and acts like a green but is classified as a cruciferous vegetable and may help healthy hormone metabolism. Arugula is also lower in oxalates, chemicals in leafy greens like spinach, which interfere with calcium absorption. You can stir a handful of arugula into a delicious Spring Minestrone soup for a delicious satisfying meal.
Artichokes – an excellent source of Vitamin C and believed by some cultures to be an aphrodisiac.
Asparagus -great source of potassium, vitamin A and folate and is naturally low in sodium. Also believed to be an aphrodisiac…
Beets – contain betelains, antioxidant and anti-inflammatory compounds. Eat beets lightly steamed or grate them raw into salads to because the benefits of betelains are thought to diminish with heat.
Leeks – while not as extensively studied as its cousin garlic, leeks are an allium vegetable and have many of the same beneficial sulfur-containing compounds as garlic.
Morel mushrooms – a great source of the antioxidant compound selenium. Morels have also been studied for their natural blood sugar balancing action.
Strawberries (if you live in the South) – strawberries are a fertility superfood filled with antioxidant vitamins and lignins, fiber that has been shown to lower cholesterol. Lignins are also a favorite food of beneficial gut bacteria and has been called a “pre-biotic” because it promotes a healthy intestinal flora.

Mindfulness and Fertility: Finding the Present Moment

Wed, 14 Mar 2012 16:54:42 GMT

When we begin a yoga or meditation program we want to jump straight to the “meat: how and when will this practice create peace of mind? If after two sessions we have not achieved at least a semblance of calm we label ourselves a failure. We can’t help it.

Traditional meditation training involved little instruction and relied on the arising of tranquility and insight. In his book “Diamond Mind: a Psychology of Meditation, master teacher Rob Nairn notes that Western meditators often don’t come as easily to the natural arising of insight and will often use the practice of meditation to suppress psychological process instead of promoting it. So Nair’s approach is to emphasize making “friendswith the mind and developing an attitude of playfulness towards practice.

Meditation is a process that balances concentration with letting go. We practice over and over again allowing ourselves to be fully present in each arising moment. Why? Because it’s only in the present moment that a new understanding can arise. Everything but the present is ruled by either memory of the past or imagination of the future. This is a very important point for those of us who are trying to conceive. That journey can be so encumbered by past disappointments and future fears and hopes that the present is almost completely obscured. Together, though, with the help of breath and awareness we can begin to carve out a moment of “now” in which peace can arise and deep healing can occur.

For today, let’s try to sit in the now. Don’t freak out if you feel like your mind is a Niagara Falls of emotions and thoughts. This is NOT failure, it’s success! You have become aware of your mind. As you continue to practice this awareness will grow and mature until you learn that you are actually a peaceful, content being experiencing a roller-coaster ride of experiences. Here’s a very simple technique for staying present:

Sit quietly, either in a comfortable cross-legged position or in a chair with your feet flat on the floor and your spine straight. Close your eyes and place one hand on your lower abdomen. Inhale deeply through the nose and feel the breath move down into the belly, expanding and moving the hand outward as if you’re filling up a balloon in your tummy. Exhale through the nose, feel the belly begin to deflate as you softly count the number “10.” Inhale again, and with the exhale softly say to yourself “9.” Inhale, exhale 8…and so on down to “1.” As you count down from 10 to 1, feel as if you are consciously unwinding the forward momentum of your mind. Feel as if you are a car exiting the highway and slowing down to a country road where you have time to look at the beautiful scenery and be present. Once you begin to practice this technique daily you may find that after you’ve counted down your ten breaths you’re happy to sit a bit in peace. Enjoy! That’s the present moment.

If the exercise above was challenging, don’t despair! Pulling Down the Moon will be offering a Mindfulness for Fertility class in conjunction with the psychologists of Fertility Centers of Illinois starting April 28.

How Shape Impacts Our Ability to Conceive

Sun, 04 Mar 2012 22:28:05 GMT

Written By:

Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Increasing evidence suggests that the way in which fat is distributed on a woman’s body may impact fertility. While body fat is essential for reproduction (a range of about 17-22% body fat is necessary for menstruation) too much body fat impairs a woman’s ability to conceive.

Body shape also predicts fertility. Pregnancy rates, in both natural and assisted reproduction, go down with fat accumulation around the waist and trunk independent of overall body weight (1). As opposed to the tush and thigh fat associated with the pear pattern, apple fat is more metabolically active. It produces cytokines, chemicals that promote insulin resistance and low-level chronic inflammation. These factors may lead to other disturbances in reproductive function. The apple shape is also characteristic of women with Polycystic Ovarian Syndrome (PCOS), a condition associated with infertility.

If your waist-to-hip ratio is in the less healthy range, don’t despair. There are effective steps you can take to change your body fat profile.

Exercise: All forms of exercise, but particularly resistance training, has been shown to help decrease abdominal fat. Strength training increases lean muscle mass throughout the body and this increased lean tissue boosts metabolism in a lasting way. Spot training (hundreds of ab crunches) has not been shown to be effective.
Weight loss is helpful for decreasing abdominal adiposity but this loss is greater when exercise is added.
Relaxation training: Stress has been shown to promote the accumulation of abdominal fat. Yoga, meditation and breathing practices can help to lower the circulating stress hormones that promote the formation of abdominal fat deposits. Massage can also help you learn to relax.

Making lasting changes is more effective with support and expert advice. Our Fertility Nutrition Program and other holistic programs including massage , fertility yoga and fertility acupuncture can help you meet your goals and are available in person and by phone . Call 312-321-0004 for more information!

Citations

1. Kuchenbecker et al. The Subcutaneous Abdominal Fat and Not the Intraabdominal Fat Compartment Is Associated with Anovulation in Women with Obesity and Infertility. J Clin Endocrinol Metab , May 2010, 95(5):2107-2112

Meet Beth Heller

View Profile: Co-Founder of Pulling Down the Moon, MS, Reg. Yoga Teacher

Nutrition Is Key for Fertility – A Tale of Two Diets

Thu, 19 Jan 2012 15:53:23 GMT

So, you think you eat healthy? Read on and you might be surprised. The low-fat dietary pattern that is generally touted as healthy is actually low in nutrients that have been shown to be important for fertility. To illustrate this point, we charged Pulling Down the Moon nutritionist Margaret Wertheim, R.D. to run a nutritional comparison of two diets 1) a typical low-fat diet taken directly from the practice manual of the American Dietetic Association and 2) a fertility-friendly meal plan based on Pulling Down the Moon’s nutrition program. The results were striking.

Here’s the low-fat diet based on recommendations from the American Dietetic Association:

Typical Low Fat Diet –

And here’s the fertility-friendly eating plan per Margaret’s recommendations:

Fertility-friendly Diet –

At first glance, both diets look pretty healthy. The calorie content is the same – just around 1830 calories. Yet, a nutrient comparison reveals a different story. Head-to-head the Pulling Down the Moon plan blows the typical low fat diet pattern away in key fertility nutrients. The low fat diet proved deficient in iron, vitamin E, vitamin D and very low in the omega-3 fatty acids EPA and DHA – all nutrients that are linked to optimal fertility and healthy ovulation. The difference? The fertility-friendly diet derives about 10% more of its calories from healthy fats at the expense of carbohydrates. Foods in the fertility-friendly diet are also less processed – note the absence of ”diet” dressings, as well as”low fat” and “sugar free” foods.

Dietary Comparison LF vs. FF –

This exercise illustrates a central concept of Pulling Down the Moon fertility-friendly eating that we call “nourishing up.” In short, nourishing up means that even at your perfect body weight you may still be getting insufficient nutrients for optimal health and fertility. Remember that current dietary guidelines are based on the idea of preventing deficiency (helping us survive), rather than promoting wellness (helping us thrive). Even ”healthy” diets such as the low fat diet above are missing the mark. Note that this low fat diet doesn’t even include guilty pleasures and convenience foods like McDonalds, Starbucks and Lean Cuisine. Also note that the fertility-friendly diet is rich and satisfying, and doesn’t feel like “diet food.” Our belief is that many women end up starving themselves of important nutrients in order to lose or even maintain their weight.

For this reason we recommend that women who are trying to conceive seek out a nutritionist who specializes in fertility to learn important steps they can take to optimize their diets for fertility. In addition we also offer the Pulling Down the Moon Nutritional Program, a three part program of nutritional supplementation that includes the Pulling Down the Moon Supplement Packet, a prenatal vitamin that has been optimized to include nutrients like CoQ10, extra B-vitamins, omega-3′s and choline, Probiotic Powder to support digestion, elimination and the immune system, and our PhytoNutrient Powder, a 100% certified organic fruit and vegetable drink to provide antioxidants their most effective form – that of whole food.*

Contact Uranus: Mula Bandha and Fertility

Wed, 19 Oct 2011 15:52:38 GMT

Jivamukti Yoga Co-Founder David Life tells a famous story about his first experience of mula bandha. Standing in a yoga class with a famous Indian yoga instructor, Life heard the instructions “Contact Uranus!"

Contact Uranus? Did he wander by accident into a Star Trek convention?

It took Life a while to understand that his teacher was saying contract your anus, the basic instructions for initiating mula bandha, a very powerful yoga technique for fertility.

I don’t hesitate to tell you this story because if you’re experiencing infertility you’re no stranger to embarrassing descriptions of things that are happening (or not happening) below the waist. You can likely rattle off words like “semen and “cervical mucous, “vaginal probe and “post-coital. Now, believe it or not, your fertility yoga practice is going to take you there, too.

Mula bandha is an energetic practice that stabilizes the pelvis and sacrum and tones the pelvic muscles. While Life’s teacher suggested contracting the anus, mula bandha is actually more subtle. In women the action of mula bandha is the contraction of the vaginal and cervical muscles, similar to a Kegel. If you’ve never heard of a Kegel, you can get a sense of this muscle action by imagining that you are urinating and must contract your pelvic floor muscles to stop the flow of urine.

On a physical level mula bandha tones the muscles of the pelvic floor. It is great preparation for pregnancy where these muscles experience strain which can lead to urinary incontinence. But mula bandha is more than just a muscular contraction, it is also an energetic contraction. On an energetic level, the practice of mula bandha is grounding and helps conserve life energy (prana) in our body. Mula bandha also clears congestion at the root chakra, also called muladhara chakra, which is concerned with safety and survival. Mula bandha literally lifts prana up from the root chakra to the second chakra. The second chakra is called the svadhishthana chakra and is concerned with sexuality, creativity and fertility – so you can see why this might benefit fertility. Mula bandha is also said to sever the brahma granthi, the energetic knot at the base of our spine that represents resistance to change, so if you’re feeling stuck or afraid, this work is for you.

To practice mula bandha, sit comfortably in a chair with your feet on the ground. Slowly inhale and begin to engage the muscles of the pelvic floor (ie. as if you are stopping the flow of urine) over a count of five. I like to use a visualization of an elevator going up (floor 1, floor 2, floor 3, floor 4, floor 5). Exhale as you release the contraction slowly and feel the elevator descending floor by floor. Check in with leg and buttocks muscles to make sure you aren’t tightening them. Repeat 10 times.

With practice it will become possible to hold mula bandha for longer periods of time, while going for a walk, while doing your yoga, while talking on the phone. Practiced regularly and with attention mula bandha can bring many gifts.

Thyroid Function and Fertility

Mon, 19 Sep 2011 16:56:21 GMT

When someone is dealing with infertility, they often scour the world for answers. For a lot of women, they never figure out why they have unexplained infertility or experienced a miscarriage. But for some women, the answer may lie in a simple blood test to measure thyroid function as low thyroid function and thyroid autoimmunity are both associated with infertility and miscarriage.

Consider Pulling Down the Moon nutrition client, Ann*, a 32 year old, normal weight woman who had two miscarriages with no explanation. After going to a miscarriage specialist, she was found to have hypothyroidism (low thyroid function) and with thyroid medication was successfully able to get pregnant and carry the baby to full term.

The thyroid gland, one of the largest endocrine glands in the body, is shaped like a butterfly and is located on the front of the neck below the Adam’s apple. While it is very small (only 2 inches across), it affects our entire body, as the hormones it produces and secretes regulate metabolism, growth and development.

A well-functioning thyroid gland is pivotal for a healthy body and to conceive a healthy child. There is a direct interaction between the thyroid gland and the reproductive organs (the testes in men and ovaries in women). Hypothyroidism (low thyroid function) influences ovarian function by decreasing levels of sex-hormone-binding-globulin (SHBG) and increasing the secretion of prolactin. Prolactin, the hormone which stimulates milk production for breastfeeding, also affects ovulation and menstrual cycles. Prolactin inhibits Follicle-Stimulating Hormone (FSH) and gonadotropin releasing hormone (GnRH). With high levels of prolactin, which can be caused by hypothyroidism, ovulation is not triggered and a woman cannot get pregnant. Additionally, in men, low FSH and GnRH caused by elevated levels of prolactin can prevent the maturation of sperm.

Another common disorder affecting fertility is Thyroid Autoimmune (TAI) disease (Graves Disease and Hashimoto’s Disease). It’s the most common autoimmune disorder and affects between 5-20% of women of childbearing age (Poppe, 2008). This group of disorders involves both the endocrine and immune systems. Interestingly, there is double the rate of miscarriages in TAI-positive women and TAI has also been found to be increased in women with endometriosis. In one study, researchers found a 75% reduction in miscarriage among TAI-positive women who received levothyroxine (a drug used to treat low thyroid function) during gestation and pregnancy. Subclinical hypothyroidism also may be an issue, as women with TAI show moderately high TSH (Thyroid-Stimulating Hormone) levels before pregnancy, although often within the normal reference range. There has been discussion among endocrinologists to move the limits of TSH (used to measure TAI) to 2.5mIU/l but that is not in effect yet.

We asked Dr. Christopher Sipe, a Reproductive Endocrinologist and one of our doctor partners at Fertility Centers of Illinois, whether he thinks thyroid disorders go undiagnosed early in the fertility journey when a woman is still with her OB.

“Because thyroid disorders are so common,” says Dr. Sipe “there are many women walking around who are undiagnosed. Thyroid hormone levels fluctuate in our daily lives and can be affected by diet, exercise, supplements, weight changes, medical conditions and seasonal changes. Therefore, a woman can be normal once but 6-12 months later have an abnormal level. Pregnancy also causes a shift in the normal range of thyroid hormones, further making diagnosis of a thyroid disorder more difficult. It is for this reason that diagnosis pre-pregnancy is ideal and screening should be recommended to any woman considering pregnancy.”

Dr. Sipe recommends woman have her TSH checked when she is considering becoming pregnant, when she has an irregular menstrual cycle, if she has a family history of thyroid disorder or if she exhibits symptoms of a thyroid disorder. Symptoms of thyroid disorder include inability to lose weight, dry skin, dry hair, depression, fatigue, constipation or muscle aches and pains.

In the case of a woman who is trying to conceive, testing the thyroid early may save valuable time.

“Treatment can take three to six months before a steady hormone level is achieved, and then pregnancy can be attempted,” concludes Dr. Sipe.

*Name withheld for confidentiality reasons.

A New Understanding of Ovarian Reserve

Sun, 18 Sep 2011 15:15:54 GMT

“Under such a concept unrecruited oocytes in primordial follicles, however, cannot age, as current dogma holds. As long as unrecruited, they have to maintain their original quality. Only once recruited and entering maturation do they risk ” losing quality” if their maturation takes place within a poor quality ovarian environment. Since ovarian environments decline in quality as women age, aging women produce increasingly poor oocytes. (1)

This is the conclusion Dr. Norman Gleicher reaches in a recent reconsideration of the traditional understanding of ovarian reserve published in the journal Reproductive Biology and Endocrinology. On the surface it may seem like thick scientific speak, but when you sit with it and take the time to digest the article, it is quite radical. Dr. Gleicher is saying what the holistic world has been saying for years – that the environment in which an egg matures is as important as the egg itself.

The line of reasoning that lead Gleicher and his colleagues to this conclusion is very interesting and is directly related to their work with DHEA supplementation in women with poor ovarian reserve. In their lab and others, DHEA has been shown to increase pregnancy rates in this population of women. In addition, DHEA treatment has been shown to be associated with lower incidence of miscarriage and aneuploidy. Gleicher asserts that while the chance of pregnancy in this population is still low, it is more possible than current medical opinion holds it to be. His lab has documented more than 30 pregnancies in women with severely diminished ovarian reserve. These reported pregnancies also had a low rate of miscarriage.

Women are born with all the eggs they will ever have. Current medical opinion holds that these eggs “age along with the woman so that the quality of the individual eggs declines irreversibly. As a result pregnancies from these eggs will result in poor quality embryos, lower implantation rates and more spontaneous miscarriage. In Gleicher’s research, however, pregnancies in women treated with DHEA had a low rate of miscarriage and aneuploidy and relatively high live-birth rates, suggesting that even older women and women with severely depleted ovarian reserve still have “good eggs.

So, are our eggs getting older with us or are they in a state of “suspended animation waiting to be recruited?"

It will likely take the medical community a while to duke this one out. From our perspective, while this new argument does not erase the relationship between age and fertility, it does make the relationship more fluid. Following this line of reasoning opens up new avenues of medical treatment that focus on the four to six months that comprise an oocyte’s full maturation cycle. Beyond providing a foundation for future medical/pharmacological protocols this understanding gives weight to lifestyle interventions including nutritional therapy, acupuncture and yoga that seek to improve the uterine environment.

What remains unanswered is what, exactly, is causing the decline in the quality of the ovarian environment in aging women. It has been suggested that inflammation, oxidative stress, circulating stress hormones and environmental toxins may all play a part in egg quality/egg maturation processes. It is our hope that the medical community does not limit their focus to new pharmacological interventions and fully considers the potential role of low-cost lifestyle interventions as well.

1. Gleicher et al. Reproductive Biology and Endocrinology 2011, 9 :23

Should You Go Gluten-Free for Fertility?

Mon, 12 Sep 2011 21:33:30 GMT

You may be surprised to think of your digestive system as part of your immune system, but our gut actually functions as our body’s first line of defense – eliminating bacteria and other bugs before they can infect our internal environment. When the digestive system is challenged, by such conditions as stress, illness or food sensitivity, inflammation can result. Frequent bouts of diarrhea, constipation, intestinal bloating/cramping and heartburn can all be symptoms of an inflamed digestive tract. Chronic inflammation of the digestive tract can impair our body’s ability to break down and absorb the nutrients in the food we eat. In addition, gut inflammation may affect other organ systems, including the reproductive organs, which are in close proximity. These factors, taken together, are why we take a very close look at digestion, and symptoms of food sensitivity, as they relate to fertility.

Celiac disease, a condition in which an individual cannot tolerate gluten (a protein found naturally in wheat and used as an additive in many foods), is the classic example of a food sensitivity that is associated with infertility. Population studies suggest that about 1 person in 100 has celiac disease, but studies also suggest that celiac is also under-diagnosed and may be 2.5-3.5% more prevalent in women with unexplained infertility ( http://www.ncbi.nlm.nih.gov/pubmed/17592443?log$=activity )

In people with celiac disease, dietary intake of gluten (a protein found in many grains) causes a two-fold attack in the small intestine. Antibodies first attack the gluten protein and this attack triggers an autoimmune response in which antibodies attack the endomysium, a smooth muscle component in the small intestine, and damage the tiny, fingerlike protrusions on the wall of the small intestine that serve to absorb nutrients from food called villi. This leads to the most likely link between celiac disease and infertility – the malabsorption of nutrients.

New research is emerging that suggests that there is a spectrum of gluten sensitivity and that celiac disease gluten sensitivity can cause symptoms similar to Inflammatory Bowel Disease which may negatively impact nutrition status and quality of life in ways similar to Celiac Disease. ( http://www.ncbi.nlm.nih.gov/pubmed/19455131?

itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=21 ) Other common food sensitivities besides gluten sensitivity include eggs, soy, peanuts and dairy. Symptoms of food sensitivity are diverse: diarrhea, constipation, rashes, gas and bloating and headaches – just to name a few. At the Moon, in cases of repeated miscarriage, multiple failed ART cycles, unexplained infertility and/or Irritable Bowel Syndrome our nutritionists will often recommend our ART Recovery/Preparation Program, an ultra-healing diet that eliminates common allergens from the diet and track any change in digestive function and other symptoms.

Remember, though, that we do not want to throw the baby out with the bath water. Potentially allergenic foods, like dairy and soy, are also important sources of vitamins, minerals and dietary protein. They should never be removed from the diet without a solid nutrition plan. Studies have also shown that one side-effect of a gluten free diet can be a reduction of healthy gut flora ( http://www.ncbi.nlm.nih.gov/pubmed/19445821?log$=activity ) . As we’ve written before, healthy gut bacteria is critical for optimal digestive function and hormonal regulation, so any plan to eliminate gluten must support the gut. Don’t forget that any elimination diet should also include a strategy for reintroduction and symptom assessment as the goal of any elimination diet is to determine which foods are causing problems.

If you suspect food sensitivity may be part of your fertility issues, we highly suggest you seek out treatment with a trained fertility nutritionist. Eliminating foods from the diet can be hard work, and is not necessary for everyone. However, at the Moon, we’ve seen that for some patients the potential benefits may indeed be worth the inconvenience.

To learn more about our nutrition programming, call 312-321-0004 (Chicago-Area) or 301-610-7755 (DC Metro).

Evans KE et al. Be vigilant for patients with coeliac disease. Practitioner. 2009 Oct;253(1722):19-22, 2.

Pellicano R et al. Women and celiac disease: association with unexplained infertility. Minerva Med 2007 Jun; 98 (3):217-9.

Verdu et al. Between celiac disease and irritable bowel syndrome: the “no man’s land�? of gluten sensitivity. Am J Gastroenterol. 2009 Jun;104 (6):1587-94.

Alleviating Menstrual Pain with Massage

Mon, 12 Sep 2011 20:15:08 GMT

If painful periods plague you, massage may reduce your discomfort, according to a recent study by the School of Nursing and Midwifery at Isfahan University of Medical Sciences in Isfahan, Iran. Conducted in 2010, the research studied the effects of massage therapy on dysmenorrhea, also referred to as painful periods, caused by endometriosis.

“Endometriosis is one of the prevalent diseases highly affecting women’s quality of life during childbearing ages…it can cause side effects such as severe pelvic pain, painful intercourse, abnormal uterine bleeding, painful menstruation and decreased fertility. All this can negatively affect women’s ability to work and have familial relations, and reduce their self-confidence,” states the study’s authors.

The study included 23 female patients, ranging in age from 21 to 40, who had been diagnosed with endometriosis and suffering from dysmenorrhea. Prior to the study nearly 70 percent of the women reported having menstrual pain before and after menstruation. A visual analog scale was used for each patient to rate menstrual pain on three occasions: before receiving any massage treatments, immediately following the first menstruation after the treatments and again six weeks later.

Treatments consisted of 20 massage sessions, each 20 minutes in length. The participants were treated with massage to specific points on their abdomen, sides and back.

Results of the study found that massage therapy has immediate and long-term effects on reduction of menstrual pain caused by endometriosis. In fact, pain reduction reached 65.2 percent six weeks after the massage treatments up from 34.8 percent immediately after treatments, showing long-term pain reduction being a significant.

So whether you’re experiencing painful menstruation, pelvic pain or decreased infertility due to endometriosis, massage may be able to help lessen your pain. To learn more about Pulling Down the Moon’s massage protocols, please

contact me at cathleen@pullingdownthemoon.com or 312.321.0004. I look forward to working with you!

References

P Bahadoran, N. Ghasemi, R. Heshmat, M. Valiani. Iran J Nurs Midwifery Res. 2010 Autumn; 15(4): 167-171. Department of Midwifery, School of Nursing and Midwifery, Isfahan University of Medical Sciences, Isfahan, Iran; International Manual Medicine College of France; and Acupuncture School of Shanghai, Shanghai, China.

Omega-3 Fatty Acids and Embryo Quality

Mon, 15 Aug 2011 15:03:38 GMT

To fully comprehend the latest research on omega-3 fatty acids and embryo quality it’s important to understand that the goal of medicated fertility cycles is not simply to make a lot of eggs. In fact mild ovarian stimulation that results in fewer follicles seems to provide the best results. This approach allows only the healthiest follicles and oocytes to develop. Since developing follicles produce estrogen, fewer developing follicles also mean lower estrogen levels during the cycle. This is also potentially beneficial as higher estrogen levels may negatively impact uterine receptivity and deter embryo implantation.

New research suggests that a higher intake of omega-3 fatty acids ALA, DHA and EPA may support this objective (1). In 225 women undergoing IVF diet data was collected using a food frequency questionnaire. Intake of the omega-3 fatty acids ALA,EPA and DHA were calculated, as well as omega-6 (LA) intake and the ratio of omega-6 to omega-3 fats in the diet.

In this study, the women with the highest dietary intake of omega-3′s had lower estrogen response, developed fewer follicles and had better quality embryos, even after controlling for confounders like age and BMI. A higher omega-6 to omega-3 ratio was associated with higher numbers of follicles. If the goal of fertility treatment is to help women produce fewer, higher-quality eggs, this research suggests that women undergoing ART should strive to increase consumption of omega-3 fatty acids and decrease the amount of omega-6 they consume.

As a result of these findings, the research team recommends that twice-weekly fish intake should be encouraged in women during fertility treatment. While generally useful, this recommendation does not take into consideration the risk of toxicity from fish consumption – especially in the perinatal period. In fact, the fish richest in omega-3 fatty acids are the ones most likely to contain mercury and other contaminants. For this reason, our recommendation at Pulling Down the Moon is that women work to lower their intake of omega-6 fats (found in snack and fast foods, factory/grain-fed red meat and processed oils), increase their intake of leafy greens, nuts and seeds and supplement their diet with a high quality, purity tested fish oil supplement.

Supplements are only a small part of fertility nutrition, however. For more information about fish oil, diet and egg/embryo quality, schedule a consultation with one of our nutrition specialists.

1. Hammiche et al. Fertility and Sterility. Vol. 95, No. 5, April 2011 1820-23

Fertility Intention Beads – When Fate, Beauty and Good Energy Meet

Fri, 12 Aug 2011 19:00:44 GMT

Back in May, I attended a wonderful party at She Beads in Wilmette to celebrate the launch of a new jewelry line called, “Intention Beads.” Sandy Rueve, the Founder and woman who started the hand-rolled, clay bead phenomenon and I became fast friends when we learned that each of us shared a love of astrology, eastern mysticism and beautiful jewelry.

Over the years, while making jewelry for Michael Jordan and Scotty Pippen of the Chicago Bulls and distributing her beads to high-end retailers around the world, Sandy was often told by her customers that her beads had a type of “power.” “Nope,” she would reply, “They’re just jewelry beads infused with my good intentions and lots of personal energy. I can’t really say they are powerful.” Earlier this year, however, Sandy had an “aha” moment. She had learned from her personal astrologer that there were certain times of the year when the energy created by planetary transits could be auspicious for manifesting ones deep-hearted desires. Think the energy of the moon affecting the ebb and flow of the tides or the energy of the sun that allows plants to grow. Armed with this information, Sandy decided to work with her astrologer to create “Intention Beads.” These special beads are hand-made by Sandy during astrological transits that will help bring about certain universal intentions; things like strengthening partnerships, rekindling ones sex life, the ability to find creative passion or the drive to be assertive. These beads are then made into beautiful bracelets infused with the energy of the astrological transits occurring at the moment the beads are created.

As Sandy told me about her new beads, I couldn’t help but get excited about bringing them to Pulling Down the Moon and creating Fertility Intention Jewelry. We began to brainstorm on what this special line of Fertility beads could look like and the intention they might hold. I told her that I felt pretty strongly that the astrologist who was involved should be credible and understand the fertility process. Sandy said she’d ask Barbara and let me know. “Barbara,” I said, “Barbara Schermer from AstrologyAlive.com?” Sandy looked astonished that I should know her astrologer. As fate would have it, Barbara is the very same astrologer that Pulling Down the Moon has used for years to do readings for fertility patients who request them. It seemed like a match made in heaven, SheBeads, Barbara Schermer and Pulling Down the Moon creating one-of-a-kind fertility intention bracelets. Our first batch just arrived and they are beautiful, unique and filled with love and good energy. You might say they have been designed to be your special fertility talisman or good luck charm throughout this challenging process of becoming a parent.

We currently have just two left but will be making more in mid-August with the next auspicious fertility transit. We invite you to view Sandy’s video and explore owning your own intention bracelet. It is truly our honor to be offering this exclusive product at Pulling Down the Moon.

ART Recovery (or Prep) – Case Study

Mon, 01 Aug 2011 20:18:44 GMT

At Pulling Down the Moon we will often recommend a “cleanse” diet following a miscarriage or failed ART cycle. While a cleanse can, at times, entail the elimination of one or more common food allergens like dairy, wheat and soy, elimination is not the basis of our program. More often than not our cleanse consists of limiting processed sugar and other processed foods, artificial additives and colors while focusing on foods that support our body’s anti-inflammatory and detoxification processes. The cleanse program at Pulling Down the Moon is individualized and takes into consideration a woman (or man’s) past and present digestive function, hormonal and other symptoms, medical history and current lifestyle.

One key element of our program is supporting hormone balance. After a failed ART cycle or a miscarriage, a woman’s body must re-establish hormonal balance and function. It may have been months since her last natural menstrual cycle. Weight gain during treatment may also impact hormone balance. Yet another common symptom reported by our patients post-ART is anxiety and a lasting case of “the blues.” It’s very easy to attribute these emotional side-effects to disappointment but there may also be a physical component. The hormone medications used during the stimulation phase of an ART cycle, and the progesterone supplementation post-IUI and ET, can cause emotional side effects and these hormones can be slow to leave the body. The liver is charged with processing these steroids before they can be excreted. To do this it requires ample amounts of amino acids (in particular sulphur-containing amino acids), as well as the vitamins and minerals that work as co-factors in detoxification pathways.

Our ART Recovery/Prep Program focuses on limiting sources of external hormones by discouraging foods that contain hormones and hormone-like substances. Chief offenders in this area include factory-farmed dairy and meat products which contain the hormones and growth factors used in production. There are also hormone-like chemicals in pesticides and plastics. By limiting these external sources of hormone-like substances and increasing the intake of foods that support good hormone function (fiber, lignans and lignins, a range of whole grains – not just wheat! – healthy fats, cruciferous vegetables, antioxidant rich fruits and veg and added-hormone-free protein) we have the potential to bolster our body’s ability to metabolize and excrete excess hormones and restore balance in the reproductive cycle.

Rockville nutritionists Laura Dubrule, R.D. recently shared a case with me that drove this message home.

My patient is 43 and had experienced two failed IVF cycles in quick succession (6 months time). Her physician had noted several potential factors contributing to failure including egg quality and endometrial lining quality. In addition, the patient had recently been diagnosed with PCOS. Since her last IVF the patient was unable to lose the 8 pounds gained during IVF treatment despite eating a healthy diet and working out four times per week.

We discussed the impact of IVF medications on hormone levels as well as the impact of various dietary choices on her body’s ability to break down and clear excess hormones. We focused especially on tweaking her already health-supporting diet to include significant amounts of cruciferous vegetables and berries every day as well as a daily serving of legumes. I suggested she add two supplements, RePro Cleanse* and Flow Pro, to her regimen as well as vitamin D.

*Pulling Down the Moon recommends Axis Endo™ (formerly Estrium) by Metagenics, which offers specialized support for hormone metabolism. Axis Endo™ is a phytonutrient nutrition powder designed for men and women to help support healthy estrogen and testosterone metabolism and to help support bone, cardiovascular, and neurological function.* Axis Endo features key vitamins, minerals, and phytochemicals that influence pathways of estrogen and testosterone metabolism and may help reduce oxidative stress in sensitive tissues.* This multidimensional formula features flaxseed lignans, calcium D-glucarate and zinc. This product is non-GMO and gluten-free. Axis Endo may be purchased through Metagenics for direct delivery and via subscription.

I was very surprised when the patient returned for follow-up having lost 8 lbs over the preceding two weeks. At Pulling Down the Moon we are extremely careful not to encourage rapid weight loss but upon review of my patient’s diet it was clear that a reduction in calories was not a major factor in her weight loss. The patient reported feeling that the weight came off her abdominal area, that she had lost a bloated feeling, and that her clothes fit the way they used to.

The patient also told me about the resolution of another symptom she hadn’t mentioned in our initial consult. She had been experiencing high levels of anxiety while driving, especially on the highway. This was not her experience historically, but had been a recent development. Over the course of the two-week cleanse, this driving anxiety completely disappeared.

While we can’t be certain, we suspect that this rapid loss of water weight and alleviation of anxiety may have been due to an increased clearance of excess steroid hormones that had been circulating in her system. Whatever the reason, the result was excellent. While there is still work ahead, my patient is very pleased with the results of her cleanse and feels more like herself than she has in months. We both agreed that anything we could do to reduce the lingering effects of ART would only help her feel more prepared for her next round of treatment.

We believe that a nutritional consultation can make a big difference in the fertility journey. Give our office a call at 312-321-0004 for more information and to schedule. All nutrition sessions are virtual, allowing for ease and maximum flexibility.

About Laura Dubrule

Laura brings an eclectic mix of passions to her nutrition counseling. Her years studying acting in New York taught her the importance of connecting with our bodies; this deep sense is fundamental to her understanding of diet and nutrition. Laura completed the program in Nutrition and Food Science at Hunter College in New York, and then went on to complete her dietetic internship at Stony Brook University, a program with an integrative and functional approach. She returned to the city and practiced in a worksite wellness program, delivering individualized nutrition counseling to bank employees in Manhattan and Brooklyn. Her vision for her clients could be called “whole foods meet real world.” She believes that food is meant to be enjoyed and works with her clients to find healthful approaches to eating that are satisfying and enjoyable.

Laura is thrilled to be working in concert with acupuncture, yoga and massage professionals because she believes that the nourishment and care of our hearts and souls is integral to the nourishment of our bodies. She considers it a privilege to be a resource

Supplements to Improve Egg Quality and Quantity

Sun, 12 Jun 2011 16:13:52 GMT

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