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.

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!

The Heart’s Role in TCM & Conception

The Traditional Chinese Medicine (TCM) “Heart”, totally different than our Western Science Medicine (WSM) definition, encompasses the mind and the activity of the hypothalamus and pituitary, the glands which control the entire cycle.  Of course, there are a number of TCM organs that play a role together in the healthy functioning of the cycle, but my focus for today is on how special the Heart organ is in TCM and conception.

In old Chinese medicine texts the description of the Heart is “the master controller” or “the Emperor” of the other organs.  It is interestingly similar to the hypothalamus and pituitary in WSM which often refers to these glands as the master controllers of other glands in the body.   It is imperative that the Heart function properly, in other words that the mind is stable, in order for the hypothalamus and pituitary to work normally.  This then will lead to a healthy ovulatory cycle, and hopefully in the end a conception cycle.

Acupuncture, herbal therapy, yoga, meditation, reiki, and massage can all help impact a stable mind or healthy Heart in TCM, which can in turn benefit the cycle.  This is only one aspect of one organ system in TCM that participates in a very intricate process with many other organ systems to make a healthy cycle.  If you have any questions about the Heart please feel free to contact me via email or call the office to make an acupuncture appointment.

Anna Pyne LAc, MSOM, FABORM

Lisa Espinosa, Reiki Master

Ann Michaels, Reiki Master

Ann Michels and Lisa Espinosa

This past summer Ann and I were fortunate enough to become certified in the Sacred Childbirth with Reiki (SCR) process. Currently there are only eleven SCR practitioners in the country and we are very excited to bring this modality to Pulling Down the Moon. Our teacher, the creator of this process, Cori Nielsen, is a Dar Shem Reiki Master with 15 years experience as a healer. Cori has written numerous articles about SCR and earlier this year she wrote a piece for Reiki News Magazine describing the benefits of this process.

It’s important to explain that this is a powerful and gentle modality that helps bring healing to the reproductive system whether you are trying to conceive or are already pregnant. An important component of our intense training was that each of us experienced an SCR healing. We both experienced deep healing of old emotional wounds that we had been carrying around in our physical body, specifically in the area of the second chakra which houses all of our reproductive organs.  During the training we were also awakened to all the ways that SCR could help women at PDtM.  This process aims to  help heal and harmonize the  reproductive system, potentially enhancing and supporting fertility.  Once pregnant, SCR can be a valuable tool for creating a relaxed and empowered pregnancy and delivery.   Of course this is meant to be a supplement to any medical care that you are receiving, not a replacement.

Because we work within the medical community, it is important for us to say that there is no current clinical evidence looking at the efficacy of reiki for fertility.  It is, in fact, difficult to “prove” healing on a cellular level.  There are, however, numerous studies that support the use of reiki for different medical conditions.  Our commitment to this process is based upon our own personal experience and the feedback of the women who have come to us for reiki treatments and reported extensive benefits.

1. Healing the Reproductive System
Sacred Childbirth with Reiki clears cellular memory of pain and trauma to our reproductive organs bringing balance and harmony to our overall system. In addition, it helps you process emotions that may be locked in your body and blocking prana from flowing.

Possible traumatic experiences that can affect a woman’s well-being, include:

• miscarriages and other birth terminations
• diseases and disorders of sacred organs (for example, cysts, cervical cancer, endometriosis)
• all forms of sexual trauma (child abuse, harassment, rape)

How the SCR process can help:

• Helps you connect with a deep relaxed state
• Clears the cellular memory of the traumatic event
• Helps blocked emotions from trauma to get processed in a safe and gentle way
• Helps you embody a feeling of empowerment and wholeness
• Helps release blockages connected to speaking your truth in this way supporting you to express yourself clearly and lovingly
• Helps release deep-rooted beliefs of inferiority and worthlessness
• Helps you tap into your inner wisdom and intuition
• Helps you regain trust in yourself

2. Empowered Childbirth
Below are some of the tools Sacred Childbirth with Reiki can equip you with so you can  have a beautiful, empowered childbirth.

• Deep relaxation at the core of your being
• Clearing of fear, trauma and negativity about birth
• Practice assessing your body’s knowledge on how to birth with ease
• Visualize your dream birth
• Specific tools for building partner involvement

*Please note that Sacred Childbirth with Reiki is meant to be a complement, not a replacement, for your prenatal care.

Please look at PDM’s website for upcoming free Reiki seminars where we will describe more about Reiki, the SCR process and offer you a mini sample Reiki session. Also, if you’re interested in hearing more details about our experiences with SCR or Reiki in general please call either one of us or send us an email.  We’d love to hear from you.

Dr. Chris Sipe of Fertility Centers of Illinois gave a great talk on Infertility Prevention at last night’s STEP UP event.   He provided a “Top 10 List” of the best  ways to avoid infertility.  We thought we’d pass them along.

1.  Don’t wait

2. Don’t wait

3.  Don’t wait

4.  Don’t wait

5.  Practice safe sex

6.  Healthy lifestyle (normal weight, exercise, healthy diet)

7.  Yearly doctor visits (health maintenance, vaccines and disease treatment)

8.  Know your family medical history (see our blog on PCOS and your mom)

9.  Pick the right guy (unhealthy men have lower sperm counts!)

10.  Don’t wait…but if you’re going to wait, consider fertility preservation.

If you’d like to schedule an appointment with Dr. Sipe, you can click here.

Beth Heller M.S.

A  recent study examined the prevalence of eating disorders in women preparing for their first IUI at a private fertility clinic and found that an astounding 21% met the criteria for a past or present eating disorder.    The researchers who conducted this study recommend that the infertility screening process include an eating disorder assessment as part of the overall intake.

When I read this study I was thrilled that the medical community is moving toward an active assessment of not only what a woman is eating, but also the psychological factors that play in to many women’s relationship with food, exercise and body image.   At the Moon we see a lot of women who do not have a full-fledged eating disorder but who work quite hard to maintain a fashionably thin figure.  It’s not uncommon for a normal weight/svelte woman to struggle to remain five pounds below her ideal body weight.  It’s so common that we even have a name for it:  the “final five syndrome” (or FFS) and I’ve long wondered about the role FFS may play in a woman’s ability to conceive.

From a nutrition standpoint, the concept of  Energy Balance is critical for fertility.  When Energy In (the food we eat) is greater than Energy Out (our metabolism + activity) we gain weight, which can be a problem for fertility.  Excess fat tissue can disrupt estrogen metabolism and too many calories-in can impair blood sugar regulation, with the result that overweight and obese women have a harder time getting/staying pregnant than women at a healthy body weight. On the flip side, when Energy In is less than Energy Out, women also struggle to conceive.  The body has a very precise, evolutionarily defined priority for the way it uses its calories (energy).  First “served” are the functions that are absolutely essential for life – nerve transmission, cellular metabolism, respiration/circulation.  Once these processes are secured, energy is diverted to less-critical but still essential body functions including locomotion, immune function and growth.  Last served are non-essential functions like reproduction, which can essentially be “turned off” during lean times without harming the individual.   Reproductive function doesn’t necessarily shut off all at once, either.  Cycles can lengthen,  the luteal phase can shorten and menstruation can become scant prior to complete loss of periods.  Clearly, none of these conditions is optimal for conception.

When Energy In = Energy Out there is balance, healthy body weight and healthy appetite.  Yet for many women energy balance can be a difficult, and at times scary, place to find.  Our society promotes a version of athletic thin-ness that is nearly impossible to emulate.  This unattainable image means that women who are naturally svelte are still spending hours at the gym, counting calories and worrying that they will become fat if they release this state of constant vigilance.  While not a full-fledged eating disorder, it wouldn’t be surprising, at least from the holistic perspective of Pulling Down the Moon, if reproductive function suffered in women struggling for the perfect figure.

So how do we address the FFS at the Moon?  Well, one of the amazing things we’ve found over the years is that techniques that work with the body, mind and spirit – like yoga, acupuncture and psychotherapy – can be very effective in healing the FFS.  As women begin to “fill up” their body with life energy, it becomes harder to deplete and deny themselves.  The fear of “letting themselves go” transmutes into a desire to simply “let themselves be.”  Exercise doesn’t go away – it simply becomes less grueling and more fun.  Including more nourishing foods and fats in the diet leaves women feeling more satisfied and stronger.  Interestingly, for most women these changes take place without any change in actual physical weight.

If you are interested in learning more about the ways the good nutrition, stress reduction and other holistic techniques can support fertility, visit www.pullingdownthemoon.com.

By Breea Johnson, MS RD

PMS is not something that any woman wishes for – as it can be extremely uncomfortable to experience the common symptoms of backache, bloating, cramps, fatigue, headaches, joint pain and insomnia. Not to mention the psychological symptoms such as mood swings, depression, personality changes and nervousness that plague many women. But, can PMS actually be a good thing? It’s true, listening to these symptoms and your body and re-connecting to your internal cycle can put you on a path to greater health affecting everything from your mood to your fertility!

The first thing to understand is that PMS symptoms are a result of your body being out of balance – it’s not a “disease” that can only be treated with medications, rather it’s a sign that your body needs nurturing – on Physical, Mental and Spiritual levels.

Nourishing the Physical: We all know that a great diet is important for great health. But when we focus on calories instead of nutrients we can leave our bodies devoid of essential nutrients for optimal hormone health and balance. Fill your body with greens, whole grains and clean sources of protein and you’ll likely notice a difference in how you feel prior to menstruation.

Conquering the Mental: The most annoying aspect of PMS for many women (and their roommates or partners) are the mood changes. Many women turn to anti-depression or anti-anxiety medications thinking that it must be a problem in their mind rather than in their bodies. Feeling down in the dumps becomes the normal. Remember, the mind-body connection is crucial, when we are properly nourishing our body through good nutrition, exercise and sunshine, our mind benefits. We feel better and think more clearly. So don’t forget to feed your body to nourish your mind.

Soaking up the Spiritual:  Experiencing PMS symptoms gives you the chance to sit and listen to your body. Maybe you are feeling out of balance because you’re not listening to your inner self and following your life’s dreams and passions. Maybe you are not letting yourself rest and relax as much as you need to decompress from your busy life. Maybe you aren’t nurturing yourself and demand a lot out of yourself. Maybe your life isn’t as fulfilling as you wish it was. Take the time to turn inwards, listen to your body and examine your life in a spiritual manner and it may help bring you into further balance.

If you are interested in learning more about PMS and how to bring your body into balance naturally, please join us at our exciting event PMS Primer: Holistic Survival Strategies. This 2-hour class will be taught by a nutritionist, an acupuncturist and a yoga teacher and provide you with the tools to manage – and potentially even eradicate – the headaches, bloating, mood swings, anger, cravings and general foulness that many women experience just before menstruation. To register please call (312) 321-0004 or visit www.pullingdownthemoon.com. Class cost is $25.

By Breea Johnson, MS RD

In a previous blog posting, I recommended that women with PCOS (Polycystic Ovary Syndrome) get screened for autoimmune thyroid disease as research has shown that women with PCOS are three times as likely to also have an autoimmune thyroid disease.  The autoimmune thyroid diseases are Graves Disease and Hashimoto’s Thyroiditis. In both cases, immune system antibodies attack the cells of the thyroid gland which can lead to the gland’s eventual destruction – producing symptoms which can include weight gain or loss, depression, anxiety, rapid heart rate, and in some cases infertility. While most Reproductive Endocrinologists routinely test for Thyroid Stimulating Hormone (TSH) which can determine an over-active thyroid gland (hyperthyroidism) or under-active thyroid gland (hypothyroidism), autoimmune thyroid disease needs to be tested by determining levels of antibodies that the immune system is producing such as anti-thyroid peroxidase antibodies (anti-TPO) or anti-thyroglobulin (anti-TG)antibodies.

In addition to the higher incidence of autoimmune thyroid disease in women with PCOS, a recent study showed that infertile women suffering from PCOS with anti-TPO values that exceeded the upper level of normal were significantly more likely to be resistant to Clomid compared to Clomid responders and Metformin responders. They went on to conclude that elevated anti-TPO levels (an indicator of autoimmune thyroid disease) are associated with poor treatment response in infertile women who suffer from PCOS.

So, why is it so common to see PCOS and Thyroid Disease together?  There is no definitive answer, but there are connections.  Both the thyroid gland and the ovaries are part of the endocrine system.  Insulin resistance, which is very common in women with PCOS, is also associated with thyroid function as studies have found that increased levels of TSH correlate with an increase in insulin resistance (read more about the insulin resistance and PCOS connection in a previous blog). There also may be specific nutritional deficiencies that PCOS and thyroid disease have in common.

While the research is still limited in the area of infertility, thyroid disease and PCOS, there is a link between all of them and getting tested and screened for both PCOS and thyroid disease may be beneficial in your fertility journey. Nutrition also plays a large role in the treatment of PCOS and thyroid disease including helping to lessen insulin resistance. To book a nutrition consultation at Pulling Down the Moon, call (312) 321-0004 or visit www.pullingdownthemoon.com.

Tami’s got a smoking hot blog on PDtM’s Fertility Authority blog today – check it out!

In addition to the tantric tips Tami provides, the simple act of relaxing and being present can make a huge difference in your sex life.   If you’re stressed and find it hard to be “in the moment” you may want to enroll yourself  (and maybe even your partner, too) in our four-week long iRest (r) for Fertility class at PDtM in Chicago.  This deeply restorative class can help you release negative patterns of stress and sooth your over-tired and over-emotional mind.

PDtM Acupuncturist Anna Pyne has this fabulous self-care suggestion for fertility.  Read her post on Pulling Down the Moon’s blog at Fertility Authority!

And for more about those sweet little piggies…check out this previous post on our FA blog about the importance of feet for fertility.