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.

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

by Beth Heller, M.S., R.Y.T.

You may have noticed signs at your local Whole Foods Market promoting the ANDI score of different foods.  ANDI, in case you missed it, stands the for Average Nutrient Density Index, a rating scale that compares the amount of nutrients per calorie in particular foods.  The ANDI is the creation of Eat Right for America founder Dr. Joel Fuhrman M.D.

The ANDI score rates foods on the inclusion of many different nutrients including:

Calcium, Carotenoids: Beta Carotene, Alpha Carotene, Lutein & Zeaxanthin, Lycopene, Fiber, Folate, Glucosinolates, Iron, Magnesium, Niacin, Selenium, Vitamin B1 (Thiamin) Vitamin B2 (Riboflavin), Vitamin B6, Vitamin B12, Vitamin C, Vitamin E and Zinc.  It also factors in the ORAC score X2 (Oxygen Radical Absorbance Capacity) which is a method of measuring the antioxidant or radical scavenging capacity of food.

The upshot of this is that a food like kale has a score of 1000 on the ANDI and a food like cola has a score of 0.6.  In other words, kale provides far more nutrients per calorie than soda.  At first blush, the ANDI seems like it could be the Rosetta Stone of nutrition.  It makes quantitatively clear what most of us already intuitively know – and might tip the balance in our decision between, say, and orange (ANDI = 109) and a banana (ANDI = 30).

But there are places where this scale gets murky.

• Take foods that contain healthy fats, for instance.  Olive oil scores a 9 on the ANDI, walnuts score a 14 and avocado, one of the most perfect fertility foods, scores a measly 30.  In fact, if we stuck to high ANDI foods we would most definitely consume a diet that is too low in healthy fats like the monounsaturated fats in olive oil and avocado and the omega-3 polyunsaturated fats in walnuts and fatty fish like salmon.
• Low fat dairy products, which have been shown to be associated with ovulatory infertility and may contain high amounts of hormone-like substances like IGF-1 that are suspected to be related to reproductive cancers, have a higher ANDI than the full-fat dairy that at least one study has shown to be protective for fertility.
• Beans and lentils also score relatively low on the ANDI (~100) despite the fact that they provide protein and special forms of fiber that promote friendly GI bacteria and support our body’s ability to eliminate waste.

So what’s the bottom line on the ANDI and fertility?   In our opinion, the best way to use the ANDI is to fine-tune your choices within individual food groups.  For instance, oats and barley top the ANDI for whole grains while white rice and white flour don’t even make the top 10.  The ANDI might make our trips through the produce department easier too, helping us to choose romaine (389) over iceberg (110) for salad.  In terms of overall diet, however, this scale is only one piece of knowledge in a bigger picture of fertility friendly eating that includes lean sources of protein (like organically raised meats, beans and lentils) and healthy fats.

Can I Drink Caffeine When I’m TTC?

Getting off caffeine can be a challenge but we recommend that women lose their dependence on this stimulant when they’re trying to conceive.  While sources are all over the board – some suggesting that a moderate caffeine intake of 400-700 mg per day, about the amount in three cups of coffee – appears not to affect a woman’s fertility, other studies have found that women who consume more than 300 mg of caffeine per day had a 27% lower chance of conceiving each month they “tried.”   One study even found that drinking tea nearly doubled monthly odds of conception!

Clearly the data is all over the board.  However, Pulling Down the Moon’s view of caffeine is that it is not a good choice when you’re trying to conceive.  Artificial stimulants create imbalances in our bodies’ systems.  Drinking caffeinated beverages can also make it harder for us to relax and may exacerbate poor sleeping habits as well as camouflage the effects of sleep deprivation – all conditions that are potentially detrimental to fertility. Furthermore, you’ll have to give it up anyway once you’re pregnant, where repeated studies have linked caffeine consumption of  > 300 mg/day with low birth weight, miscarriage and birth defects like cleft palate.  If you decide to drink caffeine, limit your intake to < 300 mg  (a Starbuck’s Grande coffee has 320 mg).

And while the goose is giving up her daily cup, the gander better not laugh too hard.  Research indicates that men who consume more than three cups of coffee per day had increased DNA damage in their sperm.

There are many different strategies for getting off of caffeine, but one that we like is to first make the transition from coffee to green tea, which is filled with antioxidants and has lower caffeine content than coffee.  Then, gradually, begin to alternate your cups of green tea with herbal teas, until the switch to herbal tea is complete.

What the Literature Says

Research Finding:  Caffeine not associated with ovarian age indicators (FSH, follicle count, estradiol, inhibin B)

Hum Reprod. 2007 Apr;22(4):1175-85. Epub 2007 Jan 29.

Research Finding:  Caffeine intake not associated with endometriosis.

Am J Epidemiol. 2004 Oct 15;160(8):784-96.

Research Finding:  High level of caffeine consumption (> 500 mg per day) associate with decreased fecundity (longer time to conception)

Am J Epidemiol. 1997 Feb 15;145(4):324-34.

Research Finding:  Moderate caffeine intake (400-700 mg/day)associated with improved fecundity, high (>700 mg/day) caffeine intake associated with lowered fecundity.

Prev Med. 1994 Mar;23(2):175-80

Research Finding:  Caffeine intake no effect, but drinking tea doubled monthly odds of conception.

Am J Public Health. 1998 Feb;88(2):270-4

Research Finding:  Women reporting caffeine consumption of > 300 mg per day had a 27% lower chance of conceiving each month.

Am J Epidemiol. 1993 Dec 15;138(12):1082-92.

Research Finding:  Sperm from men who consumed > 3 cups of coffee per day had 20% more DNA damage than men with low caffeine intake.

Hum Reprod. 2007 Jan;22(1):180-7. Epub 2006 Oct 19

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.

We hope you will take the time to read this wonderful article by Jenny Rough from Bethesda Magazine.   In the article Jenny shares her personal journey, interviews Reproductive Endocrinologists and speaks to women who used techniques like yoga, nutrition and Traditional Chinese Medicine to support their fertility journey.

We’re also excited to share that Jenny will be offering a FREE writing workshop at Pulling Down the Moon in Rockville on Saturday March 26 from 1 to 4 p.m.  Read more about this event here.

by Beth Heller, M.S.

Depression, as you likely know, is linked to higher rates of infertility in women.  And, with research showing that women struggling with infertility have anxiety and depression rates equal to women with cancer and HIV, it stands to reason that ANYTHING we can do to help support our emotional well-being is essential when we’re trying to conceive.  One simple step you can take to improve your emotional balance is to make better foods choices.

Research is beginning to support what any chocolate lover has known for years –  food has a profound effect on mood.  Let’s take a closer look at the intersection of food and brain chemistry to learn how our diet can help us manage our state of mind.

Foods, it seems, alter our mood through several different mechanisms:  neurotransmitters, endorphins and satiety.

Neurotransmitters (NTs) are chemicals that communicate information throughout the brain and body.    They affect physical variables like heart rate and blood pressure, as well as sleep, the ability to concentrate and overall mood.  Neurotransmitters can be either excitatory or inhibitory.  Excitatory neurotransmitters stimulate the brain while inhibitory neurotransmitters calm the brain.  In times of stress and agitation, inhibitory neurotransmitters can become depleted as they strive to “keep the peace.”

Three neurotransmitters have been extensively studied in relation to food:  dopamine, norepinephrine and serotonin.  Dopamine and norepinephrine are associated with alertness (excitatory) while serotonin is associated with a calming, anti-anxiety effect (inhibitory).

Inhibitory NTs: Adequate levels of the inhibitory NT serotonin are necessary for a stable mood and to counteract excitatory NTs in times of stress and stimulation.  When brain serotonin levels are stable, our mood is generally balanced.  When serotonin fluctuates, we can experience ups and downs in our emotional state.

Carbohydrates cause a short-term increase in serotonin levels, and a subsequent mood boost, which is one reason many people may crave a sugary or potato-chippy snack when they are feeling stressed out or sad.  The serotonin/carbohydrate relationship is a double-edged sword, however, as reaching for that sugary snack can prompt a sugar crash, and an emotional bummer, later.  Serotonin levels can also be depleted during withdrawal from long-term use of caffeine and stimulants which explains the temporary depression/blues that accompany getting “off the java.”

Excitatory NTs: Protein, on the other hand, may block serotonin production and promote the production of two neurotransmitters that increase our alertness and ability to concentrate.  Dopamine and norepinephrine increase with consumption of protein-rich foods.

Neurotransmitters can become depleted by stress, genetic predisposition, prescription and recreational drugs and even poor diet.  Healthy fats are important building blocks of neurotransmitters and studies have shown  links between low intakes of omega-3 fatty acids and depression.

Endorphins: Endorphins are feel-good chemicals secreted by our brain that block our pain sensors and stimulate a sense of euphoria.  Foods that has been shown to increase endorphins include sweet foods, foods rich in fat and, famously, chocolate.  Other healthier sources of endorphins include spicy foods, in particular foods featuring chili peppers.  Sex and vigorous exercise are also a great way to stimulate the production of these feel-good chemicals.

Satiety:  Finally, satiety – or how satisfied we are by our meal – can impact mood.  After a huge meal, blood is shunted away from the brain to the stomach and digestive organs to aid in digestion.  The result?   The sluggishness that occurs post-feast.  The more fat a a meal (think cheese burger and fried) the longer it takes food to leave the stomach and the longer you may feel drowsy or dopey.   On the flip side, meals that are high in processed carbs aren’t a great idea either.  These sugars leave the digestive system quickly and hit the blood stream like a freight train, followed by an inevitable crash and need for another sweet snack.

So, how can we use this information to help us feel better?  Here are some “Mood Management Munchie” tips for better brain chemistry through eating!

1.  Meals that have a balanced combination of protein, carbohydrate and healthy fat are the best choice for an even keel and balanced mood.

2.  Make sure your diet has ample sources of omega-3 fatty acids as these are chemical building blocks for NTs and other important regulatory hormones.  Sources of omega-3s include fatty fish, walnuts, flax seed, scallops, beans, winter and summer squash and romain lettuce.  Because  women who are trying to conceive are encouraged to limit their consumption of fatty fish, you may also want to consider an omega-3 supplement.

3.  For extra snap before an interview or big presentation eat a moderate sized meal (400-500 calories) that is rich in lean protein and complemented with whole grains or try a salad with avocado, walnuts and lean protein on top.

4. If you’re over-stimulated at bed time and need to calm down, try drinking 8 oz of whole milk sweetened with a small amount (1/2 teaspoon) of honey or agave nectar.  Milk is a good source of tryptophan, an amino acid building block of serotonin, and the small amount of sugar will stimulate the quick absorption of tryptophan into the blood and brain, thus sweeping you away to sleepy land.  Add a shake of cinnamon if you want to improve blood sugar regulation. If you are avoiding dairy, you can use almond milk to make this bedtime treat as almonds do have a healthy amount of tryptophan.

5.  For an endorphin boost, try spicy salsa as a condiment or nibble a piece of 70% cocoa chocolate for dessert.  Then go have sex – tee hee!

by Beth Heller, M.S.

Recurrent Pregnancy Loss (RPL) is one of the most frustrating fertility challenges a woman can experience.   One loss is devastating enough but the cycle of  expectation and disappointment that accompanies RPL can create feelings of despair.  But from both a medical and a holistic perspective, though, couples who experience RPL have plenty of reason to be hopeful.

“In practice we will initiate a work-up for RPL after two losses in a row,” says Reproductive Endocrinologist Dr. Christopher Sipe of Fertility Centers of Illinois.   A medical work-up is important since common conditions such as hyper/hypothyroid, PCOS, luteal phase defect , infection and diabetes can cause RPL.  Once there is a better understanding of the causes of miscarriage, steps can be taken to choose a treatment plan that will optimize the chance of a healthy pregnancy.

There are also holistic strategies for addressing potential root causes of miscarriage.

1.   Acupuncture and Traditional Chinese Medicine

From the Traditional Chinese Medicine perspective much of miscarriage prevention occurs in the months leading up to pregnancy. Regular fertility acupuncture treatment prior to conception can help to manage stress, potentially regulate the menstrual cycle and improve the uterine environment  by increasing blood flow – key elements promoting a healthy uterine environment and pregnancy.   In cases of  threatened abortion, several studies show that treatment with TCM herbs has been shown to be beneficial and may relate to an impact on endocrine hormones and abnormal maternal-fetal immune interaction.  While herbs are NOT appropriate during a medicated fertility cycle,  woman who are not using ART may wish to explore acupuncture and herbal therapy.  However, if you choose to consider this route, we recommend that you check with your OB before beginning any herbal regimen and ALWAYS work with a licensed TCM practitioner who specializes in fertility and pregnancy.

2.  Nutritional Support

Studies have linked conditions like hyper/hypothyroid, obesity, PCOS and oxidative stress to early pregnancy loss and each of these conditions has a nutrition connection.  Assuring that a woman’s diet is rich in antioxidant nutrients like Vitamin A, C, E and selenium can reduce oxidative stress.   In some cases, food allergy or intolerance may be causing gastro-intestinal inflammation which in turn may negatively impact the uterine environment or impair the absorption of nutrients that are vital to reproductive function, as in the case of celiac disease.  RPL is also more prevalent in women with  diabetes and PCOS. Working with a nutritionist to learn how to eat an anti-inflammatory diet that is rich in antioxidant nutrients, and supports good blood sugar regulation and  GI function not only supports overall fertility but may address root causes of pregnancy loss.

3.  Stress Reduction

Giving yourself time to grieve, finding community and surrounding yourself with positive people can make a huge difference for a woman who has experienced RPL and is “trying again.”  Researchers hypothesize a link between stress and poor pregnancy outcomes , so techniques like support groups, yoga and meditation not only help you feel better but may help you stay pregnant.

If you would like more information about holistic support for miscarriage or would like to meet with a Pulling Down the Moon Patient Advocate to discuss your particular experience, please call us at 312-321-0004 (Chicago-Area) or 301-610-7755 (DC Metro) or email us at info@pullingdownthemoon.com.

By Breea Johnson, MS RD

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. To book a nutrition appointment, please call (312) 321-0004 or visit www.pullingdownthemoon.com to book online.

By Breea Johnson, MS RD

A recent published Cochrane review reported that the partners of men taking oral antioxidant supplements had significantly higher pregnancy and live birth rates than men taking no antioxidant supplements.  While this may be a somewhat controversial topic in the world of fertility because a) the appropriate dosage for each man may differ and b) the advantages of “mega-doses” of antioxidant supplements are not well established the benefits of antioxidants are clear, especially from food sources. Antioxidants are vitamins (like vitamin C, vitamin E, carotenoids, and Coenzyme Q10), minerals (such as zinc and selenium) and phytonutrients (flavonoids and polyphenols, for example) that most people consume on a daily basis. If you are eating more greens and beans than the average American chances are you also are consuming more antioxidants. The best sources of antioxidants are fruits, vegetables, beans, nuts and seeds.

Antioxidants are highly beneficial for health because they prevent DNA damage from oxidative stress. Think of oxidative stress as what happens after a nail is left outside – it begins to rust and age because of lack of protection from the elements. The same thing can happen to the body – both inside and out – and antioxidants can provide the added protection. Oxidative stress also affects optimal sperm function by altering membrane fluidity, sperm motility, count and morphology.

An antioxidant-rich diet is key to quench the excess reactive oxygen species (ROS) caused by inflammation (i.e. a poor diet, smoking, alcohol, stress, chemical toxicity). Here are some easy tips to help increase antioxidants:

• Eat your green veggies. Push aside the lettuce for more nutrient-rich greens such as kale and chard.
• Try a daily green drink. We recommend Phytoganix which is loaded with antioxidants such as raspberries, blueberries, goji berries, lingonberries, spirulina, green tea, astragalus, ginger, green cabbage, beets, carrots and spinach!
• Add a serving of nuts to your diet daily – try organic, raw, and unsalted almonds, cashews, walnuts and pecans!
• Red beans are one of the highest sources of antioxidants – and they are great especially added to soups and salads!
• If you are taking a multivitamin, make sure it is high quality and a great source of antioxidants.
• Omega-3 fatty acids are also protective of ROS and help keep sperm membrane fluidity – great sources are dark leafy greens, wild salmon and walnuts! Or try a high-quality omega-3 supplement.

To learn more about how nutrition may affect male sperm quality, book an appointment with a Pulling Down the Moon nutritionist by calling (312) 321-0004 or visit www.pullingdownthemoon.com and click on “Schedule an Appointment.”