Check out Theralogix’s new online store with our provider discounts already applied!
Theralogix sells excellent quality prenatal vitamins, CoQ10, our favorite inositol for PCOS and many other supplements.
We wanted to share a link to their online store with our provider discount already factored in so you can order your supplements from the comfort of your own home and not have to hassle with in-office ordering.
Click below to be taken right to the site!
Please see your provider for specific supplement recommendations or with any questions.
There is a saying in Chinese, “zuo yue zi,” or “Sitting the Month” that refers to the idea that the month following the birth of a baby is a sacred time reserved for rest, regeneration, and bonding with your new baby. After all, birth is an incredibly transformative event, it is rather silly to expect your body, mind, and soul to bounce back to normal activity in a short period of time. In fact, this rush to get back into action quickly is not healthy and can lead to a much longer recovery period.
Unfortunately, our society idolizes women for bouncing back and rushing back into work, life, exercise, and their pre-baby bodies. Celebrities, likely with extreme diet and exercise regimens put forth by their teams of professionals, often are the examples of this unattainable image.
If this isn’t your first child, you know how tough those first few weeks can be. Your newborn is dependent on you for everything and you are working so hard to figure out what each cry means, teaching yourself how to breastfeed or quickly make bottles while your baby gets more and more upset, and, all the while, expected to feed yourself and maybe sneak in a shower. The whole thing is exhausting and can be emotionally draining.
In China, women are encouraged to “sit the month” after birth and remain in bed with baby. Family, partners, and friends take care of the house, cook nourishing meals, and ensure the mother gets the rest she desperately needs. I think we should take a lesson from China and incorporate these theories into our postpartum plans.
During pregnancy, you likely found yourself researching, downloading, and revising your birth plan until it was a perfect vision of what you wanted for your birth. The time after baby comes is often ignored. We should, in fact, be putting at least as much effort into the weeks following baby’s arrival to allow for space for healing and recovery.
Aside from a much needed list of delegated tasks, desires, meal trains etc, a plan should be worked out to allow you to get the rest and recovery you need and the time you want to bond with your new baby.
So here are our tips for navigating your postpartum time:
1. Rest: Your body just went through one of the most single transformative times of your entire life. Give it a break! You nourished and grew a new person, birthed that person, and took on a new role as a mother. This is an amazing feat and it takes time to recover from and get acquainted to your transformed life.
For the month after birth, rest as much as possible. Lay in bed with your baby, sit on the couch with your baby, sit outside with your baby. Spend time staring at your baby and, of course, catching up on your favorite Netflix shows. If you feel like getting up and walking a little, by all means get off the couch, but listen intently to yourself. If you feel any soreness, increased perineal pressure, notice an increase in your lochia (the bleeding you will have postpartum), or have any discomfort back off and get back on the couch.
Spend time skin-to-skin with baby. Skin-to-skin was likely something you remember from your birth plan, but the benefits of this go well beyond the hour after birth. Skin-to-skin can help support good breastmilk supply, help baby regulate body temperature, and facilitate bonding. So, put on a robe or button up shirt, cuddle up, and enjoy!
Limit guests: I know everyone will want to come see the baby, but give yourself a few weeks without a stream of well-intending friends and family. Allow those who will take on a task, laundry, dishes, etc, and tell everyone else to come back later. Entertaining, or feeling like you have to entertain, cleaning your house, and preparing snacks is a lot of unnecessary pressure while you’re becoming familiar with your new role. Additionally, your new baby does not need the exposure to the coughs and sneezes your guests might bring.
2. Eat warm nourishing foods: One very big part of Sitting the Month is proper nutrition to replenish your body and support your recovery. The Chinese recommend a diet of warming foods and herbs. Some examples of things to add to your diet are:
Ginger: Use in soups or teas. Caution: Occasionally ginger can increase bleeding, so if this is the case for you, stop using it.
Wam spices: Use cinnamon, cardamom, chile, etc for cooking.
Bone broth (or vegetarian/vegan bone broth): with added warming spices or herbs.
Mushrooms: you can add these to your soups and broths for benefit to your immune system.
Eggs: These are a great source of protein and are great for pregnancy and postpartum support.
Red raspberry leaf tea: to help regulate hormones and reduce your uterine size back to normal.
Water, water, water! When your milk comes in you will find your thirst increases quite a bit. Combat that by increasing water consumption. This will also help reduce water retention and prevent headaches and muscle cramps.
Avoid cold foods: ice water, smoothies, ice cream, salads, raw veggies/fruits, etc.
3. Perineal Support: Whether you gave birth vaginally or not, you will notice some perineal soreness.. If you’ve had stitches or minor tearing you will definitely have some discomfort or even pain as your body heals.
Say No to Padsicles: We recommend against the ‘padsicles’ you might find on Pinterest. That much cold placed right on tender, healing skin can reduce blood flow, increasing overall healing time. Instead, if you’d like to use something cold to reduce swelling, wrap an ice pack in a towel, so the cold you feel is more cool. Combine with an herbal perineal bath and/or spray to speed healing.
Perineal sitz baths: A sitz bath made from healing herbs can increase healing time and soothe your sore perineum. You can also use these herbs in a bath with epsom salts for extra relaxation.
Perineal Spray: Earth Mama Angel Baby makes a fantastic herbal perineal spray that will quickly become your best friend. The combination of herbs in this spray is soothing, cooling, and can help promote healing. Use every time you use the bathroom or as needed. If you have any leftover after healing, it makes a great after-sun face toner!
Prevent Constipation: Your first bowel movements after baby can be really tough, especially if you’ve had any pain medication or dehydration causing constipation. Taking magnesium or a stool softener in the first week or so can really help make going to the bathroom much more comfortable. Also, make sure you are drinking enough water, as this, of course, will help.
4. Lactation Support: So many women wanting to breastfeed go into it assuming it is a natural and easy process. And, for some, this is absolutely true. For others, it couldn’t be farther from the truth. It is so important to have an ally for your breastfeeding journey. They can make sure you are getting accurate, up to date information. We recommend a prenatal breastfeeding class and a visit from an independent IBCLC in the days after birth to check for tongue/lip ties and check baby’s latch to help support breastfeeding. Check out our resources page for our favorite lactation consultants. Many will do home visits, so you don’t even have to leave your house.
5. Mother Warming Ritual: Moxa, made from the leaves of the mugwort plant, is used to gently warm points along the lower abdomen in mom’s who’ve given birth vagainally or through a Cesarean birth. This is typically done about 3-4 days after birth and promotes healing, milk production, and alleviates discomfort. It is used on an as-needed basis after the initial warming.
This is a great way for partners to help out with postpartum healing.
6. Acupuncture: There are so many benefits to a course of postpartum acupuncture. We can begin work on restoring your body, support healing, and help treat any issues you might be having with breastfeeding, digestion, sleep, anxiety/depression, etc.
Our recommended postpartum protocol is just 3 weekly visits starting at 2-3 weeks postpartum and as needed after that.
We look forward to working with you during your pregnancy and into your postpartum time! Please give us a call at 865-31503845 or contact us via email with any questions!
Heather Huddleston is a young woman who has struggled with severe endometriosis since puberty. At the age of 19, she had her first of many surgeries. It was so extreme that the surgeon told her she would never have children—he had removed 2/3 of one ovary and 7/8 of the other. Drugs and surgery were the solution offered her by traditional western medicine, and she took the solution seeing no other option. She managed to get through both undergraduate and her graduate studies by allowing the doctors to put her body into medically induced menopause to cope with the 10 level pain. She thought this was her only option—even doing as told, her quality of life was greatly diminished.
While finishing her graduate studies she got married. She maintained her treatments. Two years later, she and her husband were eager to begin a family. She ceased all hormonal therapy although she was terrified to come off of the drugs remembering the severity of the constant crippling pain. Yet she knew she had to begin somewhere, in her quest for sustainable good health.
The pain was as bad as ever. She trudged through and she and her husband sought the help of fertility specialists. After being unsuccessfully treated by 2 fertility specialists and undergoing 2 more extensive surgeries she was no closer to achieving her goals. The last surgery was performed by a surgeon specializing in excision and was very thorough even removing tissue from her diaphragm. After she recovered, she went back to the fertility doctor—unsuccessfully. Feeling frustrated and hopeless, she decided to go back on the hormones and regroup.
A year later, she began to have new symptoms—this time in the colon and bowel. This was quite concerning. After consulting a specialist, she was told that the surgery required was extremely dangerous. He recommended pursuing pregnancy before taking that step. She found a new fertility doctor. She achieved a pregnancy through IVF only to be disappointed with a miscarriage 6 weeks in. As bad as this was, the doctor was encouraged because she had achieved a successful pregnancy. He advised them to try again immediately, this time recommending that she do so with the addition of acupuncture.
She took the doctor’s suggestion and made an appointment with a Practitioner specializing in infertility, Sarah Prater. The hormones that were a part of the treatment protocol caused the endometriosis to flare up resulting in crippling pain. This time both she and Sarah hoped to not only achieve a healthy pregnancy but a measure of relief from the crippling pain—.
Heather went into her first treatment with level 10 pain. After the treatment, she walked away pain free! She was amazed—wondering how long the relief from the pain would last. It not only lasted through the night but continued until her next session and beyond. She never experienced that crippling pain again through the treatment, even though she followed the protocol for the hormones which previously made life almost unbearable.
She continued with acupuncture following Sarah’s treatment plan for her all the way up to the transfer, after the transfer and subsequent treatment. Her transfer was successful—she achieved a healthy pregnancy!
Heather is now 12 weeks pregnant and being released by the fertility doctor to an obstetrician. She is headed to Japan for the next year with her husband where she will continue acupuncture and by God’s grace deliver a healthy baby!
The Power of Hope
Sarah Prater has had the honor of helping many women give birth to happy, healthy babies and has a diverse background that enables her to fully support her patients. Her passion for helping women struggling with infertility led her to found the Tennessee Center for Reproductive Acupuncture. Acupuncture has been shown to increase success rates for women struggling with a variety of issues and conditions associated with reproduction.
Acupuncture can increase fertility by reducing stress, increasing blood flow to the reproductive organs and balancing the endocrine system, according to several studies and medical research.
According to A recent study from Tel Aviv University, when used in conjunction with Western fertility treatments, acupuncture increases conception rates by 26%. It found that when combining IUI with Traditional Chinese Medicine treatments, 65.5 percent of the test group was able to conceive, compared with 39.4 percent of the control group, who received no herbal or acupuncture therapy.
A well-known German study done in 2002 followed 160 women who underwent IVF. Eighty of them received acupuncture as well and 34 of those women got pregnant: a success rate of 42.5%. Of the other 80 women, those who received IVF without any acupuncture treatments, only 21 women (26.3%) became pregnant.
An American study, of 114 women showed that 51% of the women who had acupuncture and IVF treatments became pregnant compared to 36% of women who had IVF alone. Further analysis of the data revealed a much lower rate of miscarriage for the women who had acupuncture as well as IVF.
Sarah strives to stay up to date with current research in her field and is constantly updating her protocols to offer the maximum benefit. Her wide breadth of experience allows her to work cooperatively with reproductive endocrinologists and OB/GYN’s to provide the best care for her patients.
Many of our patients have been told they have poor egg quality or diminished ovarian reserve, or even poor embryo quality and this is the reason why they are having trouble conceiving or carrying a pregnancy to term. While it is true that your egg health diminishes over time, it is not true that there is nothing that can be done to help support your egg health.
Even if you don’t have any specific ovarian or egg quality issues, helping support good egg health will help increase the chances your cycle will be a success!
The total time it takes for one egg to fully mature is about 90 days. It is during this window of time that we are able to have the biggest impact on egg health. So, we recommend that all of our patients looking to plan a treatment cycle take advantage of this time to prepare and consider acupuncture, supplements, diet, and lifestyle changes to help support their egg health.
Some of the main factors affecting egg health are:
Diet and Nutrition
Blood flow to the uterus and ovaries
Oxygenation of your blood
Our three favorite ways to improve all of these factors affecting egg health are acupuncture (of course!), diet and exercise, and specific supplements.
Each of our treatment protocols (IUI, IVF, and medicated cycles) begins with the recommendation of preconception acupuncture. Preconception acupuncture is treatments given weekly in the 1-3 months prior to any fertility cycle specifically designed to support egg health and hormone balance.
By now, you probably know that acupuncture done alongside a fertility cycle can improve the chances of pregnancy for that cycle. What you may not know, is that acupuncture’s effect is cumulative, much like exercise. Each treatment and treatment cycle builds on the previous. Research done on fertility acupuncture supports this idea. Generally, the more acupuncture one receives, the better the pregnancy rates.
The reasons why acupuncture done in the months prior to a fertility cycle can have an impact on your egg health and the overall success of your cycle are:
Dramatically improved blood flow to the uterus and ovaries: This increases the delivery of oxygen and nutrients, and facilities waste product removal, improving overall egg health.
Hormone regulation: Many women notice changes in their cycles during preconception acupuncture: less pain, more regular ovulation, and normalization of menstrual flow.
Reduced stress: Help your body and mind get ready for the upcoming cycle.
2. Diet, Exercise and Lifestyle:
Diet: A healthy diet can dramatically affect one’s fertility (and overall health!). Taking the preconception time period to focus on eating a clean, whole-food, plant-based diet can help improve egg health. Our favorite general fertility diet comes from a Harvard Medical School research study, but many diagnoses related to infertility, such as endometriosis or PCOS, call for some specialized nutrition.
Overall, the basics of a healthy fertility diet include:
Low amounts of saturated fat: Choose plant based fats such as nuts, seeds, avocados, and healthy fats like those found in salmon and other fish.
Local, grass fed, organic meats whenever possible
Fresh fruits and veggies: We suggest eating foods from every color of the rainbow and making sure at least half of your plate is filled with veggies as an easy way to maximize your fruit and vegetable intake
Vegetable protein sources: Try to replace one serving of meat per day with a vegetarian protein source like beans or tofu.
Lots of fresh water: Try to avoid water bottled in plastic and stick to filtered when possible.
Whole grains: brown rice, quinoa, whole wheat bread and pasta, etc instead of simple, white carbs,
Iron rich plants: spinach, pumpkins, beans, tomatoes, and beets.
Full fat dairy instead of low fat varieties.
Minimal (or no) sugar intake: be sure to watch added sugars and high fructose corn syrup as they can hide in many unsuspecting foods as well as sugary drinks and desserts.
For women who have endometriosis, we recommend following an anti-inflammatory diet. For those with PCOS, a low-glycemic index diet is best.
Exercise: Regular aerobic exercise improves the oxygenation of blood and increased blood flow throughout the body. It is also a great stress reliever and helps maintain a healthy BMI, which is associated with higher pregnancy rates. Yoga is also a great way to strengthen your core and help reduce stress.
The preconception time is perfect for implementing a consistent exercise routine as exercise is commonly limited by your doctor during a fertility treatment cycle.
Lifestyle: There are many lifestyle habits that can have an effect on egg health. Our top suggestions are the following:
Allow personal ‘down-time’ to meditate, read, or just relax.
Listen to fertility meditations via Circle Bloom to help de-stress and foster a healthy body/mind connection
Work to reduce stress and overwork as much as possible
Seek counseling or a support group if you feel it is necessary.
3.Supplements and herbs: In addition to a good quality prenatal vitamin, there are some supplements that you can take that will help support egg quality and overall fertility. One supplement that has some evidence showing it’s efficacy is CoQ-10.
CoQ-10 is a vitamin-like substance (meaning our bodies can make some on their own) that functions within the energy production centers, called mitochondria, present in each cell. As we age, the efficiency of the mitochondria declines. The idea is that by supplementing CoQ-10, we can help support this energy production, which is especially needed for high-energy processes like the cellular division involved in egg production and embryo development. There is some preliminary research showing an egg-health benefit in mice and we await further research. CoQ-10 is generally regarded as very safe to take while trying to conceive and most experience no side effects. It also shows some promise in helping support male fertility as well.
Other supplements that we typically recommend are:
Fish Oil: high in omega-3 fatty acids to help reduce inflammation in the body
Probiotics: to support good digestion and absorption of nutrients.
There are also specific supplements and herbs available for other fertility related conditions such as PCOS, endometriosis, luteal phase defect, male factor infertility, etc and will be recommended as needed.
Please call 865-315-3845 or contact us, we are more than happy to answer your questions or set you up for preconception acupuncture! Good luck with your cycle!
On March 1, 2016 the Tennessee Center for Reproductive Acupuncture finally opened it’s doors to Knoxville and the surrounding areas. We are Knoxville’s first and only acupuncture practice specializing in fertility and prenatal wellness. It was my goal to provide East Tennessee with an integrative option for the treatment of infertility and help each of our patients navigate this complex journey. We have officially been open for our patients for one year (and counting) and I wanted to touch on my thoughts for this first year in practice here.
It was my intention to post this retrospective on the 1 year anniversary of my practice, but I spent the morning driving my husband to and from his wisdom teeth removal appointment. Luckily, all went well, and I was able to fill my afternoon seeing the patents that are truly the heart and soul of TNCRA. Minus the wisdom teeth extraction (who wants to do that!?), I wouldn’t have wanted to spend the one year anniversary of my practice in any other way.
When I think back over the past year, I am completely overwhelmed with a feeling of gratitude. I have been humbled by the reception that Knoxville has given to TNCRA. Over the past year I have met many families struggling with infertility and had a chance to help many of them achieve their dream of pregnancy. I have also met many expectant mothers and had the honor of working with them as they prepare to become mothers for the first, second, third, fourth, or fifth (and more) time. I have also met so many others whose passion for working with families during infertility and pregnancy just bleeds through their work: doctors, doulas, midwives, nurses, massage therapists, craniosacral therapists, nutritionists, chiropractors, photographers, lab technicians, yoga teachers, other acupuncturists, counselors, reproductive endocrinologists, ultrasound technicians, OB/GYN’s, and I’m sure there are few I am forgetting.
One thing I kept hearing in my first year of practice here is that it can be hard for people coming from outside of Tennessee to get a successful business going. I have found this completely and happily untrue. Knoxville has an incredibly welcoming atmosphere and a truly wonderful community to support families of all backgrounds on their journey from trying to conceive to becoming parents. I am honored to be a part of this community and look forward to many years of practice here.
So, thank you Knoxville for welcoming me with open arms. Thank you to the other practitioners who have taken time to learn about TNCRA and how we may be able to work together to help support our patients. But mostly, thank you to my patients. You have put your trust in my experience and training during the most sensitive of times and I am forever grateful to walk alongside you on this journey.
I am very excited for the years to come and hope to build upon the foundation that has been laid. I look forward to learning more each year and working with more families. Mostly, I look forward to pregnancy announcements, birth announcements, and holding space (or a hand) for those experiencing a loss or a failed cycle. These moments are truly what drives me to come to work each day. I love my job.