by Beth Heller, M.S.

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. Learn more about omega-3 fatty acids here.

1.  Hammiche et al. Fertility and Sterility. Vol. 95, No. 5, April 2011 1820-23

Beth Heller, MS, RYT

At the Moon we are constantly striving to increase our E.Q.I.Q. (Egg Quality I.Q.) and for years we have believed that nutrition can play a role in eqq quality.  However, until recently there were few studies to support this claim so we needed to temper our recommendations with the phrase “but there isn’t any clinical evidence for this yet.”   Now, several new investigations have shown that, yes, certain nutritional supplements may make a difference in egg quality.  The goal of this blog is to summarize the latest clinical news,  discuss the substances that are now showing potential benefits for women with poor egg quality and help you make choices about which supplements may be right for you.  As with any supplement protocol, you should always consult your physician before starting.

1.  Myo-inositol (MI)

Very recently two clinical trials were published that clarified a lot of the unknowns about myo-inositol, a product we use at PDtM under the name of FlowPro.   Myo-inositol (MI) is a part of the B vitamin complex and is a known insulin-sensitizer.  It has also been shown to improve both physical (hirsutism and acne) and reproductive (anovulation and amenorrhea) manifestations of Polycystic Ovarian Syndrome (PCOS).  In addition, myo-inositol plays a role in cell growth and early studies indicated that higher levels of MI in the follicular fluid was associated with better egg quality.

Several exciting new studies have emerged that have shed new light on MI and its role in fertility, particularly Assisted Reproductive Technology.  The latest study of interest demonstrated that treatment with 4 g per day of MI for three months prior to IVF improved egg quality in women who had failed a previous IVF due to poor egg quality. In this study the treatment also included 3g per day of melatonin, which I will talk about next.

But first, a note about inositol.  For some time there has been a debate as to the efficacy of d-chiro vs. myo-inositol for fertility.  We have chosen to use MI in our products because a) this is the form that has been used in all the clinical research we have seen to date on PCOS, egg and embryo quality and b) it is less expensive than the d- form.  Now, a new study confirms that myo-inositol seems to be more effective than d-chiro for egg and embryo-quality. On another happy note, MI  has also been shown to have a positive therapeutic effect on mood disorders that are responsive to SSRI’s (serotonin selective reuptake inhibitors) including depression, panic and OCD – a potential plus for the anxious, depressed fertility patient!

2.  Melatonin

Melatonin is a hormone that is secreted by the pineal gland.  It regulates our sleep/wake cycle as well as other hormones, in particular the hormones of the female reproductive cycle.  New studies like the one above suggest that melatonin supplementation at a level of 3 mg per day may help to improve egg quality when taken with MI for several months prior to IVF.

There are caveats to the use of melatonin.  Side-effects may include exacerbation of depression symptoms and patients who struggle with depression should make sure to  discuss this side-effect with their physician.  Melatonin should not be used with patients using thyroid medication as it can impact thyroid hormone levels.  It can also suppress ovulation at high doses so in general we only recommend this supplement for women who will be using ART and a trigger shot to stimulate ovulation and/or retrieval.

Finally, melatonin should NOT be taken while pregnant or nursing.  In general we do not recommend melatonin use for longer than 3 months without taking a break.  It can also cause marked drowsiness and is best taken just before bedtime.

3.  DHEA

DHEA (not to be confused with the omega-3 fatty acid DHA) is a hormone that serves as a precursor of steroid hormones testosterone and estrogen.  Research indicates it may also stimulate follicular development.  Several studies have shown supplementation with 75 mg of DHEA daily to improve egg quality and pregnancy outcome in women who were “poor responders” to IVF stimulation medication. Another study suggests that DHEA supplementation may reduce the risk of aneupoloidy.

DHEA should be used with caution as it is a pretty powerful hormone and when used at high levels and over a long term it may damage the liver.  Women who are pregnant or nursing should not take DHEA, nor should women with PCOS as this could exacerbate the condition.  Like melatonin, we recommend a three month treatment period.

4.  CoQ10

CoQ10 is a naturally occurring fat-soluble nutrient that is essential for energy production. CoQ10 has potent antioxidant properties and cell membrane stabilizing effects that make it beneficial for egg and sperm quality, specifically sperm motility. CoQ10 works within the mitochondria (the cellular power stations) in the cells and is essential for energy production. Until recently, CoQ10 was not thought to be a nutrient that required supplementation, as all normal tissue manufactures its own CoQ10; however, this production decreases naturally with age and is also lowered by certain drugs, including statins. When CoQ10 levels in the cells are low, energy production may be reduced and oxidative stress increased as a result.

CoQ10 has been shown to improve sperm quality and is now under investigation for potential use with women of advanced reproductive age undergoing ART to improve egg/embryo quality. The oocyte has among the highest concentrations of mitochondria of all body cells and uses immense amounts of energy in the process of maturation and ovulation. Researchers hypothesize that supporting the oocyte with CoQ10 may improve egg quality (Bentov et al. 2010).

The recommended dosage for overall health is 100-300 mg/day, or as directed by a nutritionist. The dosage under investigation in studies looking at egg quality is higher: 600 mg/day. CoQ10 appears to be a safe supplement: Studies have used supplementation of CoQ10 up to levels of 3,000 mg per day without adverse side effects. At present, the only risk to taking CoQ is the cost, as this supplement can be pricy, and no data currently exists on its usage in high doses during pregnancy.

5.  Omega-3 Fatty Acid (EPA/DHA)

There is still no direct clinical evidence that omega-3 fatty acids improve egg quality but we are convinced they are a good bet and include them in our Egg Quality Protocol.  Eicosapentaenoic acid (EPA) forms the backbone of many of the chemicals that halt inflammation in our body and also serves to support the health of our cell membranes.  Docosahexaenoic acid (DHA) (not to be confused with DHEA above) is important for brain health and adequate stores of DHA are thought to be beneficial for the early cognitive development of the fetus.  DHA may also be helpful for depression.   Look for purity-tested products.

This is exciting news indeed but you should always speak with your physician  before beginning a supplementation regimen of any kind. Of course, we would also be remiss if we didn’t mention that providing your body with the highest quality diet is also important for fertility.  If you are specifically seeking to improve your egg quality you should also consider re-thinking your diet to limit inflammation, achieve good blood sugar control and get ample antioxidant nutrients from food sources. Our nutritionists at Pulling Down the Moon are specialists and will tailor their recommendations to your fertility diagnosis.

For more information about any of the supplements or info in this blog, please feel free to contact me at beth@pullingdownthemoon.com.  These supplements and other fertility-related products are available at our online store.

Cathleen McCauley L.M.T.

By Cathleen McCauley, LMT

At Pulling Down the Moon, we often advise clients on ways to clear the body of toxicity. Detoxification helps eliminate harmful substances in your body, boosts your body’s systems to function properly and optimally, and enhances your body’s ability to handle the toxins of every day life.

Pulling Down the Moon’s Cleanse the Body massage session is one way to assist you in detoxification. The session incorporates lymph drainage massage to stimulate the lymphatic system, purify the body and build immunity. It helps prepare your body before attempting pregnancy or beginning fertility treatments. And in between treatments or after a miscarriage, lymph massage helps to clear your body of old medications and hormones.

The Lymphatic System

I like to describe the lymphatic system as your body’s garbage collector and filtration system. A network of organs, nodes, ducts, and vessels, the lymphatic system produces a substance called lymph and transports it from tissues to the bloodstream. As lymph circulates the body, it absorbs fluid, waste products, dead cells, bacteria, viruses, fats, and proteins and promotes the production of immune cells. Working closely with the circulatory system, it delivers nutrients, oxygen and hormones to the body’s tissue.

When a client experiences poor health or stress, eats a poor diet, takes medications or is surrounded by chemicals, pollution or free radicals, the lymph system may become overtaxed, sluggish or stagnant. As toxic buildup occurs in your body, it may become difficult for your body to balance hormones, build immunity and create energy.

Lymphatic Drainage Technique

Unlike the circulatory system, which uses the heart to pump blood through the arteries and veins, the lymph system does not have a central pump. It does, however, have minor contractile ability with a “pulse” of one to 30 beats per minute.  Muscle contraction─ through movement like exercise—and diaphragmatic or belly breathing are the key methods for pushing lymph through the body; light massage techniques also acts as a pump to stimulate the lymphatic system.

During the Cleanse the Body massage session, a series of light, repetitive movements are used to encourage lymph fluid to flow through the system. The technique kick-starts the removal of waste and toxicity and delivers nutritive substances and hormones to your body. By promoting lymph flow to the nodes, filtration and purification occurs enhancing liver function, building the immune system and increasing fluid movement to and from organs and tissues.

The Client Experience

Often, clients say they feel very little happening when they receive a lymphatic drainage, especially those clients who typically receive deep massage treatments.  But shortly after the session begins, clients are lulled into a deep state of relaxation by the light and rhythmic nature of the work.

Each client’s response to lymphatic drainage differs depending on the body’s individual toxicity levels. Some clients feel a deep sense of relaxation; others experience a burst of energy; and a handful of clients may experience fatigue or mild flu-like symptoms. These are normal responses that may last up to two days. Drinking extra water can help to eliminate toxins and flush the system.

For more information about the Cleanse the Body massage session or the benefits of lymph drainage, please contact me at cathleen@pullingdownthemoon.com. I look forward to hearing from you!

References

Osborn, K. (2005). Lymph Massage, Armoring the Immune System. Retrieved May 30, 2011 from http://www.massagetherapy.com/articles/index.php/article_id/937/Lymph-Massage

Rattray, F; Ludwig, L. (2000). Clinical Massage Therapy: Understanding, Assessing and Treating Over 70 Conditions. Toronto, Talus Incorporated.

Shier, D.; Butler, J; Lewis R. (2007). Hole’s Human Anatomy and Physiology, 11th Ed. New York, McGraw-Hill.

West, Z. (2011). Massage, Manual Lymphatic Drainage. Retrieved May 30, 2011 from http://www.zitawest.com/area.php?section=14&item=88

by Beth Heller, MS RYT

The first time I experienced Shiva Nata, or the Dance of Shiva (DOS), was in 2002 when Andrey Lappa, a visiting yoga master from the Ukraine, introduced this practice to the Chicago yoga scene.  At the time I thought it was very interesting and exotic, but with Andrey leaving town there was not much opportunity to study the system so I never continued with practice.

Flash forward to 2011.   Out of the blue, our friend Neil Keleher sent a message from Taiwan where he practices and teaches DOS to ask whether Tami and I had considered sharing the Dance of Shiva with our students at Pulling Down the Moon.  Neil had studied Shiva Nata extensively with Andre in Chicago back in the day, and had continued to work with it in his personal practice these many years.  Neil was finding that this practice repeatedly helped his students move past stuck points into more positive life situations that aligned with their heart’s purpose.  In essence, Neil suggested, the Dance of Shiva was helping to “birth” his students’ intentions.  Needless to say  I was intrigued.

Symbolically this practice is spot on for fertility.  In the Hindu pantheon Shiva is one third of the Trimurti, the primary aspects of the divine represented by Brahama (the creator), Vishnu (the sustainer) and Shiva (the Destroyer).  In this tradition, Shiva governs the shedding of old patterns, structures and beliefs to make room for new life-affirming directions.  Much of the deep work we do at the Moon comes through re-evaluating the habits and beliefs our students have brought with them to the point in time in which they are experiencing crisis (infertility).  The techniques we use at Pulling Down the Moon – yoga, Traditional Chinese Medicine, therapeutic massage and nutrition – work to make us aware of patterns of harmony and disharmony in our lives; to consciously choose what we want to keep and what we want to discard.  On a visual level the symbolic connection of Shiva to fertility is even more obvious.  Shiva is often represented as a lingham and his partner Shakti is represented as a yoni.  They are often depicted together as a divine representation of procreative energy.

So what is the Dance of Shiva?  Basically it is a set of movement patterns that you learn that becomes a form of moving meditation.  It looks like the love-child of yoga and martial arts and DOS practitioners claim that the practice stimulates insight, creates a sense of mental calm and helps the practitioner enter a state of flow where she is present in each moment as it arises.  Epiphanies that arise from practice break down outmoded structures and lead the way to change, calm and flow help us move in life-affirming directions.

I asked Neil how he felt the DOS could help with fertility and here is his response:

“If a woman is struggling with conscious or unconscious negative thought patterns about her fertility,” says Neil, “Doing the Dance of Shiva may help her become more aware of these thought patterns and move beyond them. ”  This is because the practitioners of DOS believe the initial memorization and practice of the movements creates new neural pathways.

Furthermore, the Dance of Shiva is very grounding and returns a woman to her body.  The practice may also have a profound physical benefit as well.

“The concentration required to do the DOS requires you to focus on feeling your body and this focus forces you to be truly present and in your body,” Neil continues.  ”Another benefit for fertility is that the DOS helps you practice knowing what you want to do (intention) and helps you arrange things so you can do it.”

Over the past few weeks I have begun a DOS practice in earnest and, surprisingly, have found these spiraling movements to be meditative and interesting.  I have even experienced a few powerful epiphanies.  Placebo effect?  Perhaps.  But I think not.  The DOS is mathematical, which I am NOT, so I find that my brain is both challenged and energized by new neural connections.  The movements haunt me during the day and I find myself imagining and visualizing these spirals as I wait in line at the grocery store or drive my car.  In my experience this means this practice is penetrating on an energetic level and having an effect on my physical and energetic body.

Regarding fertility, my hunch is that this IS a very powerful practice for helping us reach our goal of creating family so stay tuned over the coming weeks for more updates, video and further commentary.

If you need more now, visit Neil’s website and blog at http://thedanceofshiva.com.

By Beth Heller, M.S.

Cauliflower is a fantastic fertility food.  Walnuts, lean protein and berries are terrific too.  But if you do not consume, digest and assimilate these foods effectively they cannot help your fertility.   This process of consumption, digestion and assimilation  (and we’ll also add elimination) is what nutritionists call gut function.  Good gut health is important for many health conditions, including fertility. Let’s take a closer look at these variables:

Consumption: Both Traditional Chinese Medicine and Ayurveda place a great deal of emphasis on how we consume our food.  On the surface this means mindful eating, not eating in the car or standing in front of the microwave.  In addition, choosing food that is locally grown and in season is recommended by these traditional systems.  The taste buds, too, are an important part of the gut.  To be fully satisfying, traditional medicine systems teach a meal should contain six vital tastes:  sweet, sour, salty, pungent, bitter and astringent.  In fact, “western” scientists are now learning that certain tastes convey specific health benefits.  For instance flavonoids, the powerful antioxidants found in red wine, green tea and citrus that are believed to convey important health benefits, are bitter in flavor.   Interestingly, our taste for bitter foods increases with age – as our body’s innate antioxidant systems are losing their efficacy.  Nutrition researchers even hypothesize that a preference for bitter taste in aging animals may be evidence of an evolutionary advantage.  Sadly, our Western diet emphasizes primarily the salty and sweet tastes – leaving the pungent chilis and bitter melons and fruit to other cultures.   Bottom line:  we should consume food mindfully – from eating in a calm environment to paying attention to the range of flavors in the food we eat.

Digestion: In yoga’s sister medical science Ayurveda, we are taught to stoke “agni”  (digestive fire) prior to meals.  This can be done with yoga, exercise and in cases where the digestive fire is weak, an herbal aperitif. The digestive fire is so important that Ayurvedic lore says “if agni is strong we can convert poison into nectar; if agni is weak, we convert nectar into poison.”  Eating too much can also dampen agni, just like throwing a big log on a fire.  Eating too many cold foods can also dampen agni.  Use the Appetite Scale at the end of this blog to help you use agni to your advantage.  For optimal digestive power, eat when you are at a level of 2-3 and stop eating when you are at 7.

Assimilation:  The old adage is true.   The best way to get optimal amounts of vital nutrients is to eat a balanced diet filled with minimally processed fresh foods.  This is because the macronutrients (fat, protein and carbohydrates) as well as the micronutrients (vitamins, minerals and other beneficial chemicals) in food work best in combination with each other. Food sensitivities, health conditions and even chronic stress can impact how we assimilate nutrients.   For instance, when we are very nervous we may find that food just “sits” in our stomach like a rock.  This is because the flight or flight stress response has down-regulated the digest/nest body functions and is shunting blood to the skeletal muscles rather than the stomach.

Elimination:  When food rushes through the digestive tract (diarrhea) or stagnates there (constipation) we experience discomfort.  Poor digestion may also put us at risk for disease.  Diarrhea may speed food through the gut too quickly for vital nutrients to be absorbed.  It can also wreak havoc on the beneficial bacteria in our gut.  Constipation, on the other hand, allows for potentially toxic substances (including hormones and carcinogens) to be “re-digested” from fecal matter and returned to the body.  Imbalances in the intestinal and vaginal flora can also make women vulnerable to conditions like bacterial vaginosis that are associated with infertility and early pregnancy loss.  We can support gut bacteria by eating sources of soluble fiber (oats, lentils and beans) that support “good” bacteria and limiting the consumption of refined sugar and saturated fat, that nourish “bad” bacteria.

So, this week as you fill your refrigerator and your plate with fertility-friendly foods, notice  how you are consuming your food and  pay attention to your gut function.  Eat when you are hungry, stop when you are full.  Enjoy a full range of flavors at every meal – searching beyond your habits for pungent, sour and bitter flavors.  Finally, pay attention to how your body is eliminating waste and strive for the Goldilocks’ approach of “not too fast, not too slow.”   These actions can be truly transformative.

Working with an integrative nutrition specialist trained in fertility can be very helpful for resolving issues related to menstrual and reproductive function.  Call 312-321-0004 to learn more about Pulling Down the Moon’s nutrition specialists.

Agni Gauge:

0 Starving

1 Hunger Pains

2 Very Hungry

3 Hungry

4 Could Eat

5 Neutral

6 Could Stop

7 Full

8 Uncomfortable

9 Over-Filled

10 Stuffed

A new study compared the effect of electro-acupuncture (EA), physical exercise and no intervention on testosterone levels, menstrual frequency, acne and hirsutism in women with PCOS.  After 16 weeks of treatment, the researchers found both EA  and exercise lowered testosterone and increased menstrual frequency, with EA having a significantly greater impact than exercise.  After a further 16 weeks of EA treatment or exercise,  improvement was noted in hirsutism and acne symptoms, again with electro-acupuncture having a greater impact than exercise.

Lifestyle treatment including diet, exercise, stress reduction and Traditional Chinese Medicine for PCOS makes sense.  If you have been diagnosed with PCOS, we encourage you to come in for a consultation and work with our expert practitioners.  Our comprehensive and targeted approach to PCOS includes specific dietary recommendations and supplementation, yoga and relaxation for stress reduction  and Traditional Chinese Medicine acupuncture treatment.  You do not need to be struggling to conceive to benefit from our expertise.  In fact, getting a handle on PCOS before you are “trying” is essential. PCOS is often under-diagnosed in teenage girls and the acne, irregular periods and weight gain are chalked up to puberty.

For more information about PDtM’s comprehensive approach to PCOS, call 312-321-0004 to book a complimentary face-to-face or phone session with our Patient Advocate.

Spring is a powerful symbol of fertility, rebirth and renewal.  In our upcoming book The Infertility Cleanse, we spend a fair amount of time writing about the role of symbols in health and healing.  Warning:  this is one of those places where what we do at Pulling Down the Moon moves into the more mystical realm.  As you read the rest of this blog I will ask that you put your skeptical mind temporarily on “pause.”

To understand how symbols can help us to heal and to thrive, let’s understand a few basic concepts.

1. Symbols are images that describe a thought or belief.  Symbols can be personal (something in your life that means something specific to you) or they can also be societal or universal.  Symbols tend to gain power when the “resonate” for more than one person, i.e.  when they evoke the same thought or belief in more than one person.  However, your own personal symbols can be very powerful as well because they have meaning that is uniquely understood by you and can be very specific.

2.  If we look closely at symbols we will often find that it’s difficult to describe them in words.  The experience of trying to put a symbol into words is similar to trying to describe a vivid dream soon after waking.  Words cannot truly capture the power of the dream images and often the act of putting a dream into words drains the “power” one initially felt in dreaming.

3.  Finally, symbols act most powerfully by conveying a feeling state.   For example, to non-car aficionados, the Porsche logo says “power” or “money.”  But witness the power of Porsche for car lovers who have invested the Porsche symbol with a lot of energy.  For these folks the mere thought of owning or driving a Porsche can evoke a visceral feeling of speed or mastery.  Remember the hormone-happy  Tom Cruise character in Risky Business (Porsche – there is no substitute)?

Amazingly, brain science is beginning to shed some light on why symbols can evoke visceral reactions.   Apparently, the different hemispheres of our brain process sensory input differently.  Our left hemisphere is oriented toward linear reasoning and serves to organize sensory input in order, choosing details and constructing a reality that is based on a perceived “past” and projected into an imagined “future.”  The left brain thinks in words and numbers.  The right hemisphere of the brain thinks in pictures and is engaged primarily in the present moment.  It experiences, but doesn’t organize, sensory input.  Time does not exist for the right brain.   Nor does separation of Self from Other (for a striking depiction of right/left brain hemisphere function watch this video of neuro-scientist Jill Bolte Taylor).

This piece of neuro-science is very interesting from the yoga perspective.  In yoga, our aim is to create a state of whole-ness (yoga means union) that is experienced by our witnessing consciousness (we call this Awareness). We start with yoga postures that integrate the different parts of the physical body through balance, strength and stretching.  Yoga breath work (pranayama) brings awareness to our breathing and creates shifts in our state-of-mind.  Finally, meditation trains the mind to let go of the “chatter” that is primarily generated by the detail- and time-obsessed left brain and gives equal attention to the whole-ness of sensory input generated by the right brain.   Meditation does not aim to annihilate the left brain or glorify the right brain – it creates whole-ness and transcendence by unifying input from both brain hemispheres and allowing it to reside in a welcoming awareness.

While this is all well-and-good from a sit around and talk philosophy kind of way, what’s it got to do with symbols, healing and fertility?

Good question.  Fundamentally, we live in a left-hemisphere-driven  world that feel like the only “real” world.  We have lost the ability to connect with the right brain and the “Now-ness” it imparts to us.   However, the Now is enormously important.  Everything that ever happens happens in the Now.  New thoughts and new solutions arise in the Now, positive change happens in the Now, and healing, too, must also arise in the Now.  If we’re obsessed with negative thoughts and beliefs, the Now is a bummer.  If we’re open to positive thoughts and input the Now can be quite lovely.

Meditating on a symbol is like striking a tuning fork for the “Now” our right brain is experiencing.  Since the right brain thinks in pictures and symbols, a symbol can create a shift in the quality of the right brain awareness.   A positive or inspiring symbol can create  a positive and inspiring Now.  Take for example a simple meditation on Spring.  Spring is a powerful symbol of fertility and renewal.  The feeling you get when you “experience” Spring is visceral.  There’s a churning aliveness that feels as if it’s even making our hair grow!  We can use meditation on the symbol of Spring to bring these qualities into the “Now” of our lives.   If you don’t believe me, try the following simple meditation.

• Sit quietly, with a straight spine on the floor or in a chair.  Close your eyes and tune into your breath, simply feeling the inhales and exhales as pure sensation.
• When you begin to feel still, call to mind an image that symbolizes Spring - this could be a tulip, a leaf-bud or any image that calls to your heart and mind the energy of Spring
• As you hold the image/symbol in your mind’s eye allow the feeling of Spring to arise – the newness, the sense that winter is over, the sense of fertility and expectation, the smell of damp earth and green things growing.
• Rest in that feeling state for as long as you can – working up to 15 minutes.
• Upon coming back from your meditation, bring the feeling state of Spring back with you and practice holding this energized state as you move through your day.

This last part of the meditation is the most important.  Symbols can help us stay attuned to this happy (higher) vibration.  I use symbols in this way every day.  In my home I have a simple altar (actually it’s a shelf) where I place symbols that have a powerful personal meaning for me.  Whenever I am quietly going about my business at home, I light the candle and welcome the vibration of the inspiring symbols to permeate my “Now.”  Throughout my day I will often visualize lighting that candle and accessing these symbols in times of stress or need.

Reiki is an ancient Japanese form of Natural Healing.  Rei is the Japanese word for Universal (the Energy that is available for everyone) and Ki (chi in Chinese) is the Japanese word for energy. Reiki moves  the Ki that is abundantly available in the universe into the body for health and wellbeing.  Of the many holistic techniques for fertility (yoga, acupuncture, massage, nutrition) reiki is probably the most unknown.  That’s unfortunate because a session with a gifted Reiki Master has many benefits for the fertility journey.  (You can read more about reiki and fertility in Beth’s blog on the subject here).

We have many different ways to experience reiki at Pulling Down the Moon.

Yoga + Reiki = Bliss.  Join us for a Restorative Yoga + Reiki workshop on Saturday March 12 at Pulling Down the Moon in Chicago from 1 to 3 p.m.  Fertility yoga expert Jenilyn Gilbert and Reiki Master Lisa Espinosa will help you experience a deeply healing session of supported yoga poses and healing touch.  Pre-registration is required and space is limited.  Click here to register.

One-On-One Reiki for Fertility Sessions with our Reiki Master.  Call 312-321-0004 for more information.

Starting April 7 join us on Thursdays for a drop-in Reiki & Meditation Women’s Circle from 5 to 6 p.m. every Thursday.  Call 312-321-0004 for more information.

By Beth Heller, M.S.

Spring is coming and this time of year our minds turn inevitably to swimsuits, sleeveless sundresses and bare skin – when we’re not thinking about babies, that is.  Body conscious times like this can create additional stress for those of us who are trying to conceive.   Many of us have given up exercise during our fertility journey,  the fertility medications and emotional ups and downs that accompany treatment may have helped us gain a few pounds and our body image may be less-than-fabulous.  The good news is that a fit, toned body is not out of the question when we’re trying to conceive.  We just need to be smart about it.

At Pulling Down the Moon we use a sort of decision tree to help women find an exercise regimen that’s right for them:

1.  How close are you to your ideal bodyweight?

Body weight can play a major role in our fertility.   According to the American Society for Reproductive Medicine about 12% of infertility is related to weight – 6% of cases due to underweight, where a woman’s body is too lean for proper hormone function, and 6% due to overweight, where excesses of estrogen-producing adipose tissue (fat) disrupts hormonal balance.  For women who are close to their optimal weight, an exercise program should serve to reduce stress, develop/maintain strength and keep the heart healthy.  Women who need to lose weight should set goals to increase daily activity levels significantly through a program of low impact cardiovascular exercise, strength training and stress reduction activities such as yoga.   If you’re not sure about your ideal weight, a consultation with one of our nutritionists is a great place to start.

2.  What role has exercise played in your life up to this point?

Some women have a less-than-healthy relationship with physical exercise.  Some may hate it and struggle to fit it in to their day.  Chronic under-exercise can make it hard to maintain a healthy body weight or may contribute to sluggishness and depression.  On the flip side, there are those of us who train hard every day, use exercise to maintain an “ideal” body weight or feel anxious when exercise is limited.  Chronic over-exercise can raise levels of the stress hormone cortisol as well as negatively affect the function of the hypothalamic-pituitary-ovarian axis (the hormonal system that governs reproductive function).  Your relationship with exercise will dictate whether you need to slow down or speed up.

Once we know the answers to the questions above, we can begin to make recommendations.   In general, a fertility-friendly exercise program should include cardiovascular exercise that is low-impact and low to medium intensity, which means keeping our heart rate under 60% of max.  Exercise modalities like strength-training are  also fabulous when you’re trying to conceive.  Strength training increases lean muscle mass and helps us keep our bodies strong and shapely (although we need to be careful here – a body fat percentage of at least 22% is generally accepted as necessary for a regular menstrual cycle).  In addition to looking good, lean mass means increases metabolism and builds stronger bones.  Yoga is another must-try for those who are trying to conceive.  The yoga asanas increase strength, improve our flexibility and help to balance our hormones.  Yoga has been proven to reduce levels of the stress hormone cortisol and in yoga physiology its believed that specific yoga postures can be used to increase the flow of blood and life energy (prana) to reproductive organs.

So get out and exercise this spring, but exercise wisely.  For some of us, this will mean increasing our exercise levels, and for others it will mean slowing down – and some of us will find that what we’re doing is just right.  Remember, this is not the time to try and get ripped, drop your body fat percentage to “Hollywood” standards or train for a marathon.  A fertility-friendly exercise program will leave you feeling nourished and relaxed.

By Beth Heller, MS RYT

It has been one of those amazing weeks where emails from past yoga students have filled my inbox.   As I read the comments of women who have taken class with me or with another of our teachers or used treatments like nutrition, fertility massage and acupuncture at Pulling Down the Moon I realize how blessed I am that this is my life’s work.

Moreover, I am drawn back to the beauty of yoga and my faith in its applicability to the fertility journey.

In a week where headlines have trumpeted the results of a meta-analysis that shows that a woman’s stress levels do not impact her odds of IVF success (you can read an assessment of the strengths and weaknesses of this study here), I am reminded that yoga is far more than a stress-reduction technique.  From the strength and flexibility benefits gained from practicing poses, to the clarity and calm cultivated with breathing and meditation, yoga works on many different levels of being.  It invites us to step into the flow, to welcome ourselves not as we think we should be but as we really are and to embrace what we find.  Yoga engages us in the process – not just of conception – but of becoming whole.

I wanted to share some of what our students have shared because their words convey the gifts of yoga better than anything I can write.

“Because of my time at PDtM, meeting with and sharing such personal feelings with other participants, I have a kinder view of the world.  There are so many good, deserving ppl out there.  On one hand, it makes me hurt for women/couples like us when I see stories regarding children in need and think how unfair it is, but it also gives me a warm feeling to know that whatever souls end up in our care will be so loved and cherished.  The strength of ppl in our shoes continues to amaze me…Because of it I have more self-confidence and am more sure of myself in my own skin.  I know what I want and will do whatever it takes to get it.  While I realize the struggle to become parents can put a chink in the armor of marriage, I also know, first hand, that is can make a marriage stronger.”

“Everyone’s fertility journey is long, but I shall make this brief. After a miscarriage, my husband and I struggled to conceive our second child. I picked up your brochure at FCI.  I started coming to Moon in Chicago at the same time we started our relationship with FCI. When we were forced to take a month off after a failed artificial insemination, we conceived spontaneously…I truly believe that the acupuncture, your yoga dvd (my schedule didn’t allow me to come for the class), the meditation, the holistic vitamins…everything…helped us conceive our lil’ boy.  I think, most importantly, I felt empowered by these new practices and lifestyle changes. Western technology is amazing, but it puts the power in drugs, in ultrasounds. Moon provides a healing, grounded environment to come, breathe and gain strength in your body, in your spirit and in your mind.”

“I came to the doorstep of Pulling Down the Moon’s Yoga for Fertility Class in a very dark place. After two IVF cycles that both ended in miscarriage I needed to find a space in my life where I could not only  link up with supportive women who had similar experiences to mine but  a space where I could learn a Yoga and meditative practice to help my  body and mind heal. This is exactly what I found! This class gave me  the support and the tools I needed through Yoga with a community of  women to move onto to the next thing in my fertility journey. Our  teacher Rebecca was outstanding. I would highly recommend this class  to anyone no matter what part of the fertility journey you are on.”

I hope you will join me for our upcoming Yoga for Fertility sessions beginning Sunday, March 6 from 9:30 to 11 a.m.  The class runs for six weeks (no class on April 10) unti April 17.  Click here to register, or send me an email with your any questions to beth@pullingdownthemoon.com.