Entries for October 2011

In the Stress v. Fertility blog post, I detail one of the factors that impairs a woman’s ability to get pregnant. If you’re like the vast majority of Americans – experiencing sustained, high doses of stress – then take a few moments today for the 4-7-8 (or Relaxing Breath) Exercise:

This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

1. Exhale completely through your mouth, making a whoosh sound.

2. Close your mouth and inhale quietly through your nose to a mental count of four.

3. Hold your breath for a count of seven.

4. Exhale completely through your mouth, making a whoosh sound to a count of eight.

5. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice, you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. The exercise cannot be recommended too highly. Everyone can benefit from it.

This post is Part I in a series of blog posts addressing the multitude of factors that affect a woman’s fertility. In Part I, we discuss the first adversary of pregnancy: STRESS! Check back for upcoming posts on nutrition, environmental factors, and numerous actionable tips that will help you take charge of your own reproductive health.

Stress v. Fertility

It’s widely known that more women than ever are struggling with fertility. In fact, one out of every six women has difficulty getting pregnant. In our grandparents’ generation, fertility was never an issue. Now, it’s a topic that’s hotly discussed among the news media, healthcare practitioners and women who are hoping to start (or add to their) families.

But why?

Let me ask you this: if a lion were chasing you, would your body busy itself with fertility? Unlikely.

That question may seem bizarre or dramatic – there aren’t many lions prowling the city streets – but your physiology doesn’t know that.

Our “lions” today seem mildly less threatening – at least in the life-or-death way – but your body doesn’t detect much difference between a real-life lion and a looming layoff, a foreclosure notice, or a seemingly endless to-do list with impossible deadlines to meet. Today, people experience sustained, high-doses of stress. This puts our bodies in a constant state of alert.

Many of my clients arrive at my practice because they’re struggling to get pregnant. In most cases, they are also struggling with constant (albeit typical), high levels of stress. What’s more, their stress is exponentially worse; on top of the run-of-the-mill stressors I referenced above, they’re experiencing the stress and distress of trying to get pregnant. It’s a vicious cycle that plays out over and over again – and gets worse at every turn.

Said very simply, the human organism doesn’t want to make a baby when a lion is chasing it. Under stress – be it a lion or modern stressors – the body diverts energy away from the viscera, which is responsible for digestion and reproduction. Blood flow is diverted instead to the soma – hands and feet – and energy is directed to the adrenal glands. Your heart beats faster, your breathing rate increases, and your body is flushed with adrenaline. This response has a dramatic, negative impact on your body’s reproductive ability.

The good news is, there are solutions to this vicious cycle. While it’s no secret that an average 22-year-old will get pregnant more easily than an average 45-year-old, many other factors affecting fertility are entirely within our control.

Many of my patients are also in the care of fertility doctors and endocrinologists; we work as a team to improve patients’ nutrition, lifestyle and stress levels. In my practice specifically, I work with patients to mitigate their bodies’ stress response; determine which foods support the body’s ability to function at its highest level and produce healthy offspring; and evaluate options for purification and cleansing programs to help the body detoxify and rev up. Acupuncture brings all of this together, helping patients to achieve balance and homeostasis. In other words, we help you activate the “off-switch,” which significantly impacts the down-cascading functions affecting reproductive health.

Take matters into your own hands. Are you under a lot of stress? What can you do to calm your mind and your body? Try the relaxation technique described in the 4-7-8 Relaxing Breath exercise.

Are you meals nutritionally-sound? Read the Dr. Oz post for more information about healthy eating, which will help you function at a higher level, and check back for a new post detailing ideal foods for pregnancy.

Finally, take heart knowing there are many options available to improve your opportunity for a successful pregnancy.

Until next time, be well.

Robert