by Cathleen McCauley, LMT

Cathleen McCauley L.M.T.

Recently we held an open house at Pulling Down the Moon, and a perspective client asked me about the benefits of receiving fertility massage. I am happy she asked this question! I’d like to share with you some of the positive outcomes that clients experience from fertility massage.

Fertility Enhancing Massage (FEM) Protocol

At Pulling Down the Moon, we offer the Fertility Enhancing Massage (FEM) protocol. Exclusive to the center, the sequence is a series of four 60-minute fertility-specific massages designed to enhance the health and functioning of the pelvic and abdominal organs and promote mental, emotional and physical wellbeing. Each FEM session has its own unique benefits. Below are just a few:

Cleanse the Body: The first session in the FEM protocol, this massage helps clear the body of toxins. A few of the benefits clients receive from this session include a heightened sense of relaxation aiding in stress and pain reduction; stimulation of the lymph system to detoxify, purify and balance the body; and a feeling of emotional and mental well-being.

Enhance the Blood: Focused on promoting circulation, the second massage in the FEM series offers numerous benefits to fertility clients. By increasing blood flow, tissue and organs are nourished, helping them to function properly. As blood is pumped to the ovaries and uterus, egg health is supported and the lining of the uterus may increase. The abdominal region relaxes, reducing stagnation and rigidity; scar tissue or adhesions may be released.

Open the Breath: To breathe is to be alive, and in the third FEM session, your body will benefit from increased oxygen intake. Sufficient air flow creates organ movement. When your diaphragm muscle functions correctly, fluids like blood are renewed and stagnation flushed.  You experience increased blood flow to the ovaries and uterus. Deep breathing creates tone and alignment in the pelvic muscles while reducing stress throughout the body.

Relax and Integrate: The final session in the series aims to calm your body. Benefits often include deep, restorative states of restfulness. Your heart rate and blood pressure decreases, muscular tension releases, breathing slows and pain decreases.

I hope this brief overview provides you with a little more insight about the benefits of fertility massage. If you’d like more information about any of the sessions, on Sunday, June 12, I will be offering a one-hour patient education seminar on the FEM protocol. It is free. I encourage you to attend or contact me. You may reach me at cathleen@pullingdownthemoon. I look forward to hearing from you!

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

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

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.

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.

Cathleen

By Cathleen McCauley, LMT

With Valentine’s Day just around the corner, I encourage you to take the opportunity to reflect on your Heart Chakra, and your openness to its energy in your life.

Known in Sanskrit as Anahata, the Heart Chakra resides in the center of your chest. It is the fourth major energy center in the chakra system from where love, understanding, compassion and forgiveness emanate. Oftentimes, it is described as the center of your being, where the lower and upper chakras of the body and spirit unite. It teaches that love is the most powerful energy you have; it is the Divine within.

When open, balanced and realized, the fourth chakra allows you to experience unconditional love for yourself and others. It gives way to compassion, being in touch with your feelings, a desire to nurture others and empathy. In times of loss, a balanced Heart Chakra guides you to acceptance. It gives you the opportunity to grieve fully and experience your pain, anger and sadness so you can continue living with an open heart. At its core, the fourth chakra coincides with emotional development and being able to live “by heart.”

An unbalanced fourth chakra may manifest as fear—of loneliness, commitment, letting go, getting hurt or following your heart. It can be characterized by negativity, anger, moodiness, being demanding, possessive or overly critical. Pain between the shoulder blades, tension, high blood pressure, heart pain, fatigue and difficulty breathing are common ailments associated with an unbalanced fourth chakra.

When meeting with a client for fertility massage, the first question I usually ask is, “How are you feeling?” Most times, clients tell me what they are doing to become pregnant. Often they mention stress and the areas of the body that are physically painful; less frequently do they mention emotional feelings.

The Heart Chakra shows us how emotions play a vital role in our lives. And while exploring your heart can be a difficult process, taking gentle steps towards conscious awareness can bring greater love, healing and balance to your journey toward conception.

Pulling Down the Moon offers you many options as you open your heart energy, including yoga, meditation and Reiki. I also encourage you to contact us for more information or make an appointment for the Open the Breath massage session. This interactive treatment helps clients breathe more fully, clears stagnation and bathes the belly and organs in oxygen. As you release certain breathing patterns, you may also release emotions, helping you to delve into the depths of your Heart Chakra.

Questions?  Please contact me at cathleen@pullingdownthemoon.com.