Tag Archives: Pulling Down the Moon

Fertility Foods for April: What’s in Season?

Posted on April 2, 2012

by Beth Heller MS, RYT

Seasonality is a concept that went out of vogue with the advent of super-stores and refrigerated shipping.  I remember seasonality from my childhood growing up in Michigan when I could guess the month from the fruit my mom placed on the breakfast table.  If she served cantaloupe or watermelon I could put money on the fact that school was out for the summer.  Oranges and grapefruit were winter fruits, which we would occasionally pack home with us from our winter break trips to Florida for a sunny treat on short winter days.  Berries were an early summer thing, although Michigan raspberries were available through October if the weather was warm…and if there was homemade apple sauce on the table it was late September.  Ditto vegetables.  We simply didn’t eat tomatoes when they weren’t growing in our garden.  And when summer ended and the garden turned brown there was squash – lots of it – to be stored for stews and soups during the cold winter months.

But as I got older, stores got bigger.  Suddenly cantaloupe was available in January…pale, crunchy cantaloupe but cantaloupe.  Tomatoes, too, and disturbingly large red apples began to appear.  My mom got a job and had less time for gardening.  So the food on our table changed.

I often wonder how much of our obesity, infertility and chronic health problems arise from the simple fact that we’ve allen out of rhythm with our food source.  For optimal health and fertility, traditional medical teachings recommend eating seasonally and locally.  In keeping with the ancient belief that we are healthier and happier when our bodies are in tune with the cycles of nature, it follows we should eat foods that grow in our geographical area while they are in season.  Traditional systems teach that foods and people in the same geographical area have “similar energy.”  This may be true in the sense that plants and the people living as neighbors share the same weather, air, soil and “roots.”  Whether indigenous or adoptive species, plants that thrive in particular areas are there because they are well-suited and have established harmony with their surroundings.  When we eat foods that exist in harmony with our surroundings, it’s believed we take some of that harmony into our own bodies.

So, what’s “in” for April?  The light flavors of spring are in right now and are full of fertility-supporting nutrients.  Many stores now state the origin of their produce so for an added bonus choose fruits and vegetables grown nearby.  Seasonal spring choices contain antioxidants and anti-inflammatory compounds.  Since many conditions that cause infertility – PCOS, endometriosis, fibroids and poor egg quality – are associated with oxidative stress and inflammation, increasing your intake of these fruits and veg are a great idea!

  • Arugula – looks and acts like a green but is classified as a cruciferous vegetable and may help healthy hormone metabolism. Arugula is also lower in oxalates, chemicals in leafy greens like spinach, which interfere with calcium absorption.  You can stir a handful of arugula into a delicious Spring Minestrone soup for a delicious satisfying meal.
  • Artichokes – an excellent source of Vitamin C and believed by some cultures to be an aphrodisiac.
  • Asparagus -great source of potassium,  vitamin A and folate and is naturally low in sodium.  Also believed to be an aphrodisiac…
  • Beets – contain betelains, antioxidant and anti-inflammatory compounds.  Eat beets lightly steamed or grate them raw into salads to because the benefits of betelains are thought to diminish with heat.
  • Leeks – while not as extensively studied as its cousin garlic, leeks are an allium vegetable and have many of the same beneficial sulfur-containing compounds as garlic.
  • Morel mushrooms – a great source of the antioxidant compound selenium.  Morels have also been studied for their natural blood sugar balancing action.
  • Strawberries (if you live in the South) – strawberries are a fertility superfood filled with antioxidant vitamins and lignins, fiber that has been shown to lower cholesterol.  Lignins are also a favorite food of beneficial gut bacteria and has been called a “pre-biotic” because it promotes a healthy intestinal flora.
Where possible, of course, choose organic.   Experiment and share your results with us.
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Apples, Pears and Fertility – How Shape Impacts Our Ability to Conceive

Posted on March 11, 2012

by Beth Heller, MS RYT

Increasing evidence suggests that the way in which fat is distributed on a woman’s body may impact fertility.  While body fat is essential for reproduction  (a range of about 17-22% body fat is necessary for menstruation) too much body fat impairs a woman’s ability to conceive.

Body shape also predicts fertility.  Pregnancy rates, in both natural and assisted reproduction, go down with fat accumulation around the waist and trunk independent of overall body weight (1).  As opposed to the tush and thigh fat associated with the pear pattern, apple fat is more metabolically active.  It produces cytokines, chemicals that promote insulin resistance and low-level chronic inflammation.  These factors may lead to other disturbances in reproductive function.  The apple shape is also characteristic of women with Polycystic Ovarian Syndrome (PCOS), a condition associated with infertility.

Click here to access your waist/hip ratio and determine your relative health risk.

If your waist-to-hip ratio is in the less healthy range, don’t despair.  There are effective steps you can take to change your body fat profile.

  • Exercise:  All forms of exercise, but particularly resistance training, has been shown to help decrease abdominal fat.  Strength training increases lean muscle mass throughout the body and this increased lean tissue boosts metabolism in a lasting way.  Spot training (hundreds of ab crunches) has not been shown to be effective.
  • Weight loss is helpful for decreasing abdominal adiposity but this loss is greater when exercise is added.
  • Relaxation training:  Stress has been shown to promote the accumulation of abdominal fat.  Yoga, meditation and breathing practices can help to lower the circulating stress hormones that promote the formation of abdominal fat deposits.  Massage can also help you learn to relax.

Making lasting changes is more effective with support and expert advice.  Our nutrition and other holistic programs including massage, fertility yoga and acupuncture can help you meet your goals and are available in person and by phone.  Call 312-321-0004 (Chicago) or 301-610-7755 (DC Metro) for more information!

1.  Kuchenbecker et al.  The Subcutaneous Abdominal Fat and Not the Intraabdominal Fat Compartment Is Associated with Anovulation in Women with Obesity and Infertility.  J Clin Endocrinol Metab, May 2010, 95(5):2107–2112

 

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Mindfulness and Fertility: Finding the Present Moment

Posted on March 7, 2012

When we begin a yoga or meditation program we want to jump straight to the “meat:”  how and when will this practice create peace of mind?  If after two sessions we have not achieved at least a semblance of calm we label ourselves a failure.  We can’t help it.

Traditional meditation training involved little instruction and relied on the arising of tranquility and insight.  In his book “Diamond Mind:  a Psychology of Meditation,” master teacher Rob Nairn notes that Western meditators often don’t come as easily to the natural arising of insight and will often use the practice of meditation to suppress psychological process instead of promoting it.  So Nair’s approach is to emphasize making “friends” with the mind and developing an attitude of playfulness towards practice.

Meditation is a process that balances concentration with letting go.  We practice over and over again allowing ourselves to be fully present in each arising moment.  Why?  Because it’s only in the present moment that a new understanding can arise.  Everything but the present is ruled by either memory of the past or imagination of the future.   This is a very important point for those of us who are trying to conceive.  That journey can be so encumbered by past disappointments and future fears and hopes that the present is almost completely obscured.  Together, though, with the help of breath and awareness we can begin to carve out a moment of “now” in which peace can arise and deep healing can occur.

For today, let’s try to sit in the now.  Don’t freak out if you feel like your mind is a Niagara Falls of emotions and thoughts.  This is NOT failure, it’s success!  You have become aware of your mind. As you continue to practice this awareness will grow and mature until you learn that you are actually a peaceful, content being experiencing a roller-coaster ride of experiences.  Here’s a very simple technique for staying present:

Sit quietly, either in a comfortable cross-legged position or in a chair with your feet flat on the floor and your spine straight.  Close your eyes and place one hand on your lower abdomen.  Inhale deeply through the nose and feel the breath move down into the belly, expanding and moving the hand outward as if you’re filling up a balloon in your tummy.  Exhale through the nose, feel the belly begin to  deflate as you softly count the number “10.”  Inhale again, and with the exhale softly say to yourself “9.”  Inhale, exhale 8…and so on down to “1.”  As you count down from 10 to 1, feel as if you are consciously unwinding the forward momentum of your mind.  Feel as if you are a car exiting the highway and slowing down to a country road where you have time to look at the beautiful scenery and be present.   Once you begin to practice this technique daily you may find that after you’ve counted down your ten breaths you’re happy to sit a bit in peace.  Enjoy!  That’s the present moment.

If the exercise above was challenging, don’t despair!   Pulling Down the Moon will be offering a Mindfulness for Fertility class in conjunction with the psychologists of Fertility Centers of Illinois starting April 28.  Stay tuned for registration info and details…

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W3 – A Week Without Wheat. Insights for Fertility, Weight Loss and Beyond

Posted on February 29, 2012

by Beth Heller, MS

First off, I am not one for giving things up, especially when it comes to food.  Thankfully I do not have the digestive issues, weight issues or other symptoms of allergy that are associated with wheat gluten sensitivity and, frankly, I adore bread.   Yet, last Tuesday I decided that I was going to experience a week without wheat (W3).

So why, on earth would I do that?  First, while I try not to be swayed by media, I have to admit that one of the precipitating factors was an article I read in the Huffington Post entitled “Three Hidden Ways Wheat Makes You Fat.” Written by Functional Medicine guru Mark Hyman, a man who clearly does not like wheat one little bit, the article outlines did introduce some facts about wheat that caught my attention.  Like the fact that the wheat we eat today is different from that eaten by our ancestors.  Modern wheat, called dwarf wheat, has been genetically altered over the years to be starchier and contain stronger gluten.  More dramatic is Hyman’s description of how dwarf wheat prompts the creation of “gluteomorphins and gliadorphins,” brain- and behavior-altering chemicals similar to the endorphins created in response to pleasure and strong exercise.  This, according to Hyman, prompts craving and bingeing.

Now that’s alarming. My quick Pubmed search, however, did not reveal any clinical data about gluteomorphins (Hyman calls it gluten-morphine) or gliadorphins, apart from one study looking at gluten and autism symptoms.  Yet, the basic premise of Hyman’s article, that the wheat we eat now is not our grandparent’s wheat, rings true to me.  I also know that if I were to binge on anything it would be crusty bread and butter.  In my world of moderation, bread is my siren song.  Could I be “addicted” to gluten morphine?

The second, and more sensible reason I decided to go W3, is that reducing wheat consumption is a component of our new Lifestyle & Weight Loss Program, First Line Therapy for Fertility – more about this program soon!  And, like everything we recommend at the Moon, I wanted to make sure that I could do it myself before I recommended it to another.

I don’t want to bore you with a daily food-frequency or play-by-play of my W3, but I did notice a few interesting things when I chose to eliminate this source of calories from my diet. What follows is a short and sweet summary of the kernels of wisdom I gleaned  from a week without wheat:

  • Kernel #1:  Wheat consumption is a habit.  When I was faced with a week  without wheat none of my go-to foods were available.  I had to find different choices for breakfast (steel cut oats), re-think my “side” of bread and butter at Panera (choose an apple), and stretch for a different side dish at dinner instead of buttered noodles (try amaranth).  All in all, the process felt more like an exercise in breaking food ruts than giving up a staple.
  • Kernel #2:  The results were subtle.  After a week off wheat, I cannot report any particularly striking changes in my overall health.  However, as I look back at the past week I am sure a nutrition analysis would reveal a healthier, more varied and nutritious diet than my habitual eating pattern.  I became painfully aware that I could point to “lazy choices” I made every day – chicken wraps at Whole Foods, pasta or noodles with dinner, dried cereal and breakfast breads  as well as lunchtime sandwiches – that kept me from better choices.  This was an empowering insight.
  • Kernel #3:  I can see how cutting back on wheat would make a diet more fertility-friendly.  If used intelligently, limiting wheat frees up calories for healthy fats, encourages the consumption of more nutrient rich foods and discourages the consumption of processed foods.  If used unwisely it could also be a disaster.  Gummy bears are gluten free.
  • Kernel #4:  This last point, that processed foods rely heavily on wheat, is a no-brainer.  Think of all the crackers, dried cereals, low-fat cookies, cakes and frozen meals on offer at your local supermarket.  When wheat is out you have to find a new pasture  to graze.  Also, when shopping this week I realized that there are plenty of gluten-free foods that are highly processed.
  • Kernel #5:  Addicted?  In my case I would argue that I’m just plain lazy.  I learned this week that I rely heavily on processed grains to the exclusion of other nutritious foods.

When Tuesday came around and I was done with my W3 I was surprised that I didn’t rush to the coffee shop for a muffin. Maybe I’m strange, but I enjoyed this process of diversifying my diet. I think I’ll let it ride for a bit until some of my newer, healthier choices become habitual.  I know that a lot of women out there are going gluten-free for fertility.  For some it’s a therapeutic decision because they are dealing with the very real impact of gluten sensitivity and allergy.  For others, the goal might be weight loss. Whatever the reason, there’s one piece of advice I can give anyone making dietary changes:   Make your changes from a place of exploration and inquiry. Empower yourself to know what is right for you.  It’s helpful, too, to work with a nutritionist to maximize nutrients that support fertility.

Have you made dietary changes as part of your fertility journey?  Have they felt empowering or onerous?  We’d love to hear your experiences.

For more information about nutrition and fertility, check out Tami and my book The Infertility Cleanse:  Detox, Diet and  Dharma for Fertility.  We have fabulous nutritionists at Pulling Down the Moon who are available in-person or by phone for an empowering consult to help you optimize your diet for health and fertility.  Visit www.pullingdownthemoon.com for more information!

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Chronic Negative Energy Balance and Fertility: Is Your Exercise Program Affecting Your Ability to Conceive?

Posted on February 22, 2012

by Beth Heller, MS, RYT

Research published in the journal Obstetrics and Gynecology reports that women who exercised 4 hours or more times per week for 1-9 years were 40% less likely to have a live birth and were almost three times more likely to experience IVF cycle cancellation.  They were also twice as likely to have an implantation failure or pregnancy loss than women who did not report exercise.  This research reinforces previous data showing that strenuous exercise can disrupt reproductive hormone regulation.

A common question that arises at Pulling Down the Moon is whether or not women should give up exercise when trying to conceive (ttc) and/or undergoing A.R.T.  For many, exercise is an important tool for relieving depression, controlling stress and regulating body weight.  Putting the message out there that women who are “ttc” should abstain from exercise could be dangerous – we’re already a highly sedentary society – but data such as the study referenced above suggest that we should look closer at the ways in which exercise can interact with our reproductive system.  An understanding of the mechanisms at work may help us make more intelligent exercise choices.

Another recent study dove into this question by comparing the menstrual cycles of sedentary and exercising women who were matched for age, body weight, BMI and age of menarch.  The results were astounding.  In the sedentary group, only 4% of women had menstrual dysfunction.  In the exercise group only 50% of cycles were ovulatory and 50% were abnormal.  Within the abnormal cycles,  29% demonstrated Luteal Phase Defect (a short luteal phase) and 20% were anovulatry.  In a further study of this same sample of women, the researchers found a correlation with “high-DT “(high drive for thinness) and menstrual dysfunction and found that REE (resting energy expenditure) was decreased in these women, a sign that they were experiencing negative metabolic effects of chronic negative energy balance.

So What Is Energy Balance?

Energy balance is a simple equation that nutritionists and exercise physiologists use to conceptualize the factors at work in weight loss and weight gain.  The energy balance equation is:

When Energy In = Energy Out, body weight is stable

When Energy In > Energy Out, there is weight gain

When Energy In < Energy Out, there is weight loss

Long-term negative energy balance in females is associated with decreases in circulating metabolic hormones (like thyroid hormone) that regulate overall metabolic rate, and with increases in baseline stress hormone levels like cortisol.  Often, shifts in energy balance can occur without weight loss, especially in long-term exercisers.  Call to mind that trim gal at the health club who spends 60 minutes a day on the elliptical trainer but never gets thinner.  While she may view the exercise session as justification for a candy bar, her body perceives it as a major “fight or flight event.”  Although her weight does not change, hormonal and metabolic shifts like the ones described above can still occur as the body slows down non-essential systems (like reproduction) to preserve energy.  Signs that a woman may be in negative energy balance are anovulatory cycles or the absence of menstrual periods.

Should Women Give Up Exercise when Trying to Conceive?

The answer to this question is a resounding “no!”  Exercise has also been shown to relieve depression, control stress and regulate a healthy body weight – all very important elements for conception.  What women do need to consider, however, is how to exercise in a way that is “fertility friendly.”

Intensity:  When we talk about exercise intensity we are talking about how HARD your body works during a particular exercise activity.  Intensity of an exercise determines its energy requirement, or how many calories you burn while exercising.  Thus, excessive intense exercise can create  a negative energy balance.  This may be a good thing when a woman has significant weight to lose but it is not a good thing when she is at a healthy weight.

Impact:  Exercise can be either low- or high-impact.  High impact activity is and exercise in which both feet leave the ground.  Examples of high impact exercise are running, aerobic dance that involves jumping and jumping rope.  Spinning is also high impact, although this form of cycling exercise does not involve jumping, the intense resistance and sprinting used in spin classes can place enormous impact on joints and muscles.

In general, high impact exercise can be detrimental to fertility in one of two ways.  The first is through the production of endorphins.  Endorphins “natural pain killers” produced by the body in response to strenuous exercise.  While these chemicals serve to mask pain signals and allow us to enjoy long-duration, strenuous exercise, they can also disrupt reproductive hormone regulation.  Second, high impact exercise is generally more intense than low impact exercise, causing the excessive energy drain described above.

What’s the Right Exercise Mix for Fertility?

Fertility-Friendly Exercise: Fertility-friendly exercise is moderate-intensity (heart rate at 60-65% of maximum), low-impact and of medium duration (30-45 minutes, 3-4 times per week).

Good Exercise Modalities:  walking, swimming, recreational bike riding, resistance training and hatha yoga

Relaxation Training: Learning to relax through practices like breathing and meditation are an important part of any fitness program.  Taking 20 minutes a day to meditate or just breathe can help to reduce stress and lower circulating stress hormones.  In addition, cross-training and including rest days where the body can rebuild and restore is also very important.

Nourish Up through Diet: In two recent blogs, Nourishing Up for Fertility and Energy Balance for Fertility – A Holistic View we explore the idea of creating a nourishing lifestyle that changes the paradigm of daily life.

For many women, letting go of an intense exercise program can be difficult.  Services like acupuncture, massage and nutrition counseling available at Pulling Down the Moon can be very helpful in making the transition to a more nourishing and fertile lifestyle.  Click here to learn more/book an appointment.

Sources

1.  Morris SN Obstet Gynecol. 2006 Oct;108(4):938-45.

2.  De Souza MJ Hum Reprod. 2010 Feb;25(2):491-503. Epub 2009 Nov 26.

3.  Gibbs JC Int J Sport Nutr Exerc Metab. 2011 Aug;21(4):280-90.

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Choline, an Overlooked Nutrient for Fertility and Pregnancy

Posted on January 30, 2012

by Margaret Wertheim MS RD


 When it comes to fertility and pregnancy, folic acid, iron and calcium are the vitamins and minerals that tend to get much of the attention. We would argue that there are quite a few other nutrients that don’t get nearly enough attention, and one of these is choline. Choline is an essential nutrient that your body can synthesize in small amounts, but the majority must be obtained in your diet. While you may constantly hear about the importance of folic acid for the prevention of neural tube defects like spina bifida, research indicates that higher choline intake during pregnancy is associated with lower risk of neural tube defects as well. In addition, choline is converted to betaine in your body, which assists in the conversion of homocysteine to methionine, thus preventing homocysteine levels from becoming elevated. Elevated homocysteine is associated with increased risk for cardiovascular disease and miscarriage, and in one study was associated with poorer egg and embryo quality in women with PCOS undergoing IVF. Furthermore, choline is a precursor to the neurotransmitter, acetylcholine, which is involved in memory and muscle control. In a study in rodents, when mothers consumed higher levels of choline, their offspring had significantly better memory throughout their lives. Thus choline intake during pregnancy may have a very long-term impact on memory and brain function from infancy into adulthood.

According to the National Health and Nutrition Examination Survey, the average choline intake in pregnant women is only about 338 mg/day, while the daily requirement during pregnancy is 450 mg. Daily choline needs increase to 550 mg while breastfeeding, as breast milk is a rich source of choline. Good food sources of choline include eggs, meat and fish, dairy, legumes, and certain whole grains, nuts and seeds. Vegans and vegetarians with limited intake of eggs and dairy products are at increased risk of having a choline-deficient diet. Very few prenatal vitamins contain any choline at all, and those that do usually contain only very small amounts. Luckily, Prenate Pro and Prenatal Plus both contain 200 mg choline, which can give you the extra boost you need to ensure you’re meeting your daily choline requirement. That being said, it’s also absolutely essential to include choline-rich foods in your diet on a daily basis.

References:
Linus Pauling Institute at Oregon State University: Choline

Caudill, et al. Pre- and Postnatal Health: Evidence of Increased Choline Needs. J Am Diet Assoc. 2010; 110:1198-1206

Berker, et al. Homocysteine concentrations in follicular fluid are associated with poor oocyte and embryo qualities in polycystic ovary syndrome patients undergoing assisted reproduction. Reproductive Endocrinology. 2009; 24(9):2293-2302.

Zeisel, et al. Importance of methyl donors during reproduction. Am J Clin Nutr. 2009; 89( suppl):673S-677S.

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Fully Fertile Holiday Package

Posted on December 2, 2011

Embrace and enhance your fertility journey with our Fully Fertile Holiday Package! This gift includes Pulling Down the Moon’s own book Fully Fertile, our new Fully Fertile Companion Yoga DVD, a Universal Fertility Intention Bracelet from SheBeads, our Nourish ARTea blend and one box of 100 tea filters.

Fully Fertile  &  Companion DVD

Pulling Down the Moon Co-Founders Tami Quinn and Beth Heller created a holistic 12-week program for optimal fertility. Newly revised and updated.

After writing our book, Fully Fertile, we had lots of requests for a companion DVD that would allow the reader to move with ease from the written text and photographs into the yoga practice. All you’ll need is your yoga mat to begin this 12-week do-it-yourself in home fertility program that includes both the book and the companion yoga DVD.

ARTeas Nourish with 100 Hemp Fiber, Biodegradable Tea Filters

What better way to nurture yourself than with a warm, comforting cup of herbal tea? Pulling Down the Moon’s exclusive ARTeas are caffeine-free, fertility-friendly, and absolutely delicious.

Nourish is a fortifying blend of partridge berry, raspberry leaves and blueberry may help strengthen and support a woman’s reproductive system.Nourish tea is recommended prior to stimulation.

Universal Fertility Intention Bracelet


Pulling Down the Moon announces a special partnership with renown bead maker and founder of She Beads, Sandy Rueve. She Beads are individually hand-rolled, clay bead jewelry sold at high end retailers all over the world.  Sandy has now birthed a new line of jewelry called, “Intention Beads.”  Working with nationally acclaimed astrologist, Barbara Schermer, Sandy has created give Fertility Intention Bracelets, all created during an astrologically auspicious time to conceive.

Each bracelet is unique, colorful and adorned with silver and Swarovski crystals making it not only meaningful as a good luck charm but also an elegant part of your jewelry collection long after you’ve manifested your intention.
Since bracelets are hand crafted and meant to be unique, colors will vary by bracelet.  Be surprised by receiving the bracelet you are meant to have.  You won’t be disappointed.

Click here for more information.

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One Response to Fully Fertile Holiday Package

  1. Bruce Rose says:
    December 14, 2011 at 10:36 pm

    Really a nice post to go through. I hope that this Bracelet would work in reality too.
    < a href="http://www.infertilitysolutions.com/">Affordable ivf</a>

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Acupuncture Before and After Embryo Transfer

Posted on November 20, 2011

Karisa Grudi, one of our licensed acupuncturists at Pulling Down the Moon Shady Grove, sat down with us to discuss a little bit about the German Protocol and why it is so important for women who have embryo transfers:

Q. Karisa, can you give us an idea of what the German Protocol is?

A. The German Protocol is a series of two acupuncture treatments that are performed on the day of IVF transfer.  The treatments are scheduled before and after the embryo transfer on the same day.  The German Protocol is based off of a study that was performed in Germany, 2006.  In the study of 160 participants, one group received IVF transfer only while the second group received IVF transfer with two acupuncture treatments (before and after transfer).  The pregnancy results showed 42% in the acupuncture group compared to 26% in the control group.

Q. How does this particular type of acupuncture help increase a couple’s chances of conceiving?

A. In the German study, a select number of acupuncture points were used to help with the efficacy of pregnancy.   Those same points from the study are used in the clinic.  Certain points on the leg have a direct connection to the uterus and ovaries.  Those points help to bring blood flow locally to the uterus to help lessen contractions associated with the actual implantation of the embryo.  Points are also selected to decrease stress and help relax the body and mind.  In addition, points are selected on the ear to further help with relaxation, uterine blood flow and endocrine functioning.

Q. Is it helpful for all types of cycles in which an embryo transfer is taking place?

A. Yes, it is definitely helpful for all IVF cycles, including those with donor egg and/or donor sperm.  Again, the focus is the same on the day of IVF transfer – to bring blood flow locally to the uterus, to help relax the body and mind, and to help with endocrine functioning.

At Pulling Down the Moon Shady Grove, Karisa and our other licensed acupuncturists strive to provide everyone with individualized care, whatever their circumstances may be. The German Protocol is just one of the many ways acupuncture can help you on your journey. We hope you will join us!

Featured Products and Services:

Pregnancy Prep Program

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Click here to learn more about our Pregnancy Prep Program, supplements to support optimal nutrition for women who are trying to conceive.

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Posted on November 20, 2011

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“Nourishing Up” for Fertility

Posted on November 6, 2011

Healthy Dinner by Beth Heller, M.S.

Nutrition was a big topic at this year’s American Society for Reproductive Medicine conference.  Concepts under discussion included the potential role of inflammation in both male and female fertility and the possible value of antioxidants like resveratrol and omega-3 fatty acids in reversing damage done by environmental toxins.  Another very simple yet compelling idea was presented by Dr. Gil Wilshire from Missouri.  Dr. Wilshire contends that many women, even obese women, are not getting sufficient nutrition for good fertility.  Put simply, the typical low-fat, USDA Food Guide diet that we have all been programmed to eat, is low in essential nutrients like omega-3 fatty acids and fat-soluble vitamins that are essential for our body’s health and reproduction.

Dr. Wilshire was preaching to the choir on this one.  That the poor quality of our modern diet – from the over consumption of fast foods and overly processed meals, to the belief that “low-fat means healthy” – puts all of us at risk for less than optimal nutritional status  is a cornerstone of our fertility nutrition programming at Pulling Down the Moon.  What was especially compelling, though, was Dr. Gil’s use of the concept of “feeding up” in his discussion.  This idea is old as the hills but almost universally accepted in the medical community:  women get pregnant when they are “feeding up” rather than paring down.

The female body is keenly aware of “energy balance,” an evolutionary mechanism that ensures the survival of the human species.  When calories are scarce, bodies begin to shut down non-essential body functions…like reproduction.  Food, however, is much more than calories.  It is also the way our body gets essential nutrients like vitamins, minerals and fats needed for healthy body function.  If a woman is consuming a diet rich in calories but poor in nutrients, she can become malnourished.  Hence an obese woman who lives on processed foods can have plenty of calories but still be “starving.”  And the slender woman who has been told by her fertility doctor to gain some weight in order to conceive may benefit more from shifting to a highly nutritious diet and lowering the intensity of her activity than from simply packing on pounds.

Rather than “feeding up,” we like to say that women get pregnant when they are “nourishing up.”  Importantly, the process of nourishing up can take place without the gain or loss of a single pound.  It begins with a very healthy diet and  good digestion so that essential nutrients are not only present, they are being absorbed and assimilated.  Calorie counting is secondary to this objective, even for the obese woman who needs to lose weight.  In general we believe that certain nutritional supplements  (including a high-quality prenatal vitamin, a probiotic to support digestion and omega-3 fats) can help support the objective of “nourishing up” but the focus should be a diet rich in fruits, vegetables, lean protein, minimally processed grains and healthy fats.

We also know that nourishment can come in many ways – including the nourishment of true relaxation that comes with yoga practice, nourishment through channeling chi throughout the body during an acupuncture session or the healing touch of massage and reiki.  Changing the intensity and intention of our exercise program from “burning and racing” to “energizing and strengthening” can also make a difference.

At a high-tech conference like ASRM it was encouraging to see nutrition on the table, so to speak.  It was clear, however, that nutrition will never get the attention of research dollars.  Many more people attended the class on Pre-Implantation Genetic Diagnosis (PGD) than the class about nutrition.  Doing nutrition research is complicated and funding is scarce because unlike drug research, where there’s potential to patent and produce a pharmaceutical drug that will make billions of dollars, a healthy diet can’t be patented and won’t make anyone rich.  Conflicts of interest are everywhere.   Governmental agencies that are charged with making nutritional recommendations are also charged with protecting the economic interests of food manufacturers.   Our national nutrition association, the American Dietetic Association, is partnering with companies like Coca Cola to get women to drink more Diet Coke in order to prevent heart disease.  Yikes!

So what are we to do?  In the face of misinformation we must begin to live the truth and spread the word.  Have you made changes to your diet that fly in the face of the Dietary Guidelines for America?  Have you switched to full fat dairy and sworn off fat-free yogurt?  Have you switched to a more nourishing lifestyle through yoga, acupuncture or other practice?  If you have, please share your stories and we will feature them in our blog and on via social media.  Send your storied to beth@pullingdownthemoon.com subject line:  Nourishing Up.  You can include your name or let me know that you’d like to remain anonymous.

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