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  • Empowering Patients: Advocating With Medical Professionals

    There was a time when people went to the doctor and did what they were told without questioning the diagnosis or treatment plan. Things are different today! There are more alternatives available and more opportunities to be an active partner in your own health care. It can be extra challenging if you are a person of color, have a disability, identify as female, are in a larger body or are part of the LGBTQIA+ community. Everyone deserves appropriate and professional healthcare and knowing how to advocate for yourself can ensure you get it. Advocating for yourself means taking action to get your needs met. In a healthcare setting, self-advocacy can help you get the time and attention that you need. In addition, advocating for yourself can help your healthcare professional understand your needs and expectations. You deserve to get the right care! It’s not your fault if you’re not getting the care you need. It’s also not your job to fix a system that doesn’t always meet your needs. Despite this, you can take action. Here are some suggestions to help: The Right Medical Provider Find a provider that is aligned with your personal medical philosophy.  That may be a medical doctor, a naturopath, asian medicine or something in between. A great provider will: Let you ask questions Respect your ideas and opinions Continue to ask questions on your behalf Admit with they don’t know or understand something Have a true willingness for your health to improve Be open to working with others on your healthcare team. Your care is the most important thing. If switching doctors is necessary or even helpful, do it. Appointments Explaining to the receptionist what you need from the appointment can help them ensure the appointment length is appropriate. Ask if there are any records that can/should be transferred. Ask if medications you are currently taking could play a role in your upcoming appointment. Occasional blood tests are needed and fasting may be useful. Be sure to ask ahead of time in order to not have to make unnecessary return appointments. If you deal with pain or fatigue, try to book a time of day when you are at your best. Practice what you’ll say It can be helpful to think about what you want to say and how you’ll say it.  Think about your main concern and how you can share this with your doctor. It might be helpful to practice saying it out loud ahead of time. Having some lines ready in case you feel unheard or misunderstood is also a good idea. Consider something like, “Could I try to explain that again?” or “No. That’s not quite right. It’s more like this…”. Bring a buddy If you find appointments overwhelming, you’re not alone. Many people feel that way. Consider bringing a close friend or family  member. Having an extra person can be helpful for many reasons. This person can be a support but can also be another set of ears. Let your support person know how they can help. For example, do you prefer they jump in with details, listen quietly, or take notes. Prioritize your questions and concerns Many people find it hard to remember everything they want to discuss once they’re in an appointment. Keep in mind that you may not address everything in one appointment. It’s a good idea to prioritize what you want to talk about to make the best use of your time. Consider getting a second opinion If you feel unsure or uncomfortable with the advice from your doctor, you have the right to get a second opinion. You can get a second opinion even if you’re just curious about other ideas or approaches. Doctors often appreciate talking about more complicated cases with a colleague. Ask your doctor whether they can refer you for another opinion or if there’s someone your doctor could discuss your case with. Ask lots of questions Understanding your care plan is a big part of being your own advocate. Explaining your treatment with a trusted friend or family member can help flush out holes in your understanding and bring up more questions. Consider writing down questions ahead of time and bringing them to your appointment. Even if they seem irrelevant, they may be useful. If you feel unsure about something your doctor said, ask them to clarify it. Ask about other ideas or what other people in similar situations have done. If you start a new medication, make sure to understand exactly how to take it and how to know whether it’s working. Ask if tests and procedures are covered by insurance and if not, how much it will cost. Don't let the doctor rush you. This is your time, so use it as you need. Find support A support group can be a great way to connect with others if you have specific health conditions. Having a network of people may help you access better care. Within the group, there will be many experiences with different healthcare professionals. People within the group can make recommendations for referrals. They can also share any strategies that they find helpful. Support groups can also remind you that you’re not alone in this challenging journey to get the right care for you. Learn as much as you can If you have a diagnosis, it can be helpful to keep learning about it. Keep up to date on the latest research and treatment if you can. You won’t know everything but having a basic knowledge about your condition can empower you to be an active decision-maker in your care plan. Keep detailed records Keeping records of your medical history allows you to track your health journey. It can be impossible to keep all those details in your head. Take notes about who you’ve met with, their recommendations, what tests you’ve had, and the medications you’ve taken. Bring these records to your medical appointments. They’ll allow your healthcare professional to learn more about your health history and what you’ve already done. If you have ongoing symptoms, consider keeping a symptom journal. Understand the follow-up plan Advocating for yourself also involves making sure there’s an ongoing plan for care. Make sure you understand what roles you and your doctor have in the follow-up plan. If you have a new prescription, make sure you understand exactly how to take it and for how long. Knowing what to watch for when starting a new medication is a good idea. If you’re waiting for referrals or testing, find out how long you can expect to wait. Ask if there are symptoms to watch for that might mean you need to contact a doctor sooner. It can take a lot of work to navigate the healthcare system. It takes extra time and energy, which might already be low. But you’re worthy of getting great care. Self-advocacy is speaking up and taking action to meet your needs, and no one gets to take that right away from you.

  • Infertility and Intimacy: 5 Ways to Keep the Passion & Connection in Your Relationship

    Skip the chocolate and flowers, this year let's reignite the spark that brought you together in the first place. Infertility has a distinctive way of making physical intimacy a mandatory event and a chore instead of a space for deepening our connection to each other. How many of us have heard, “you’re complaining about having sex??” when so many of us feel like our spark is fizzling out? They may not get it, but we do. Here are 5 tips from our therapists that can help you reconnect with your partner and create a more loving and supportive relationship. #1 Try planning something you both can look forward to- Having something on the calendar you can both get excited about is helpful in promoting intimacy in your relationship. Is there a new movie coming out you both would like to see? What about exploring a city you haven't been to? You could also re-create your first date. #2 Try incorporating more non-sexual physical touch- Connect with your partner without the pressure and complexity that sex (during infertility) can bring to your relationship. Here's some ideas: Cuddling/spooning Back massages Holding hands #3 Try extended eye-gazing- Sit in a comfortable position & face your partner. You can hold hands or touch each other if you’d like. Set a timer for your desired amount of time. Look into your partner’s eyes. Breathe deeply & allow yourself to blink. Keep your gaze soft and try not to look away. Break your gaze when the timer goes off. #4 Have compassion in your communications- Remember that infertility involves grief and each partner is often at a different stage of grief. Give your partner space to communicate what they are feeling without judgment. #5 Replace routines with dedicated time focused on each other- Let’s build that connection by: Put your cell phones away Talk without problem-solving Invest into time with each other Infertility can be a challenging and painful experience, but it doesn’t have to define your relationship. We hope these help you to nurture your intimacy and connection with your partner, and to celebrate your love and commitment.

  • Blogs, Movies, & Podcasts, Oh My!

    A variety of infertility and family-building resources to help you along the way. If you’re reading this, you probably know a thing or two about infertility. Or maybe you know a lot more than you ever wanted to. Wherever you are in your journey, we first and foremost want you to know you’re not alone. We all know that it can feel like you’re the only one facing infertility or family-building struggles, but as you’ll see below, there are so many individuals and couples facing the same unknowns as you. This month, we wanted to share a variety of blogs, podcasts, and movies or documentaries that all relate to infertility and family-building that we have found helpful or informative and we hope they’re beneficial for you too. We also have some exciting news to share with you: we just launched our own podcast called (In)fertility Connections! In this podcast, you’ll get to know us at UIRC and the services we offer, we’ll dig into some of the common (and uncommon) questions and topics relating to infertility, and connect with other professionals who are passionate about helping you get your miracle. Check it out here: https://feeds.buzzsprout.com/2285675 Blogs: The Infertility Voice: https://www.theinfertilityvoice.com/ The 2 Week Wait: https://wonderwomanwriter.com/the-2-week-wait-blog/ No Kidding in NZ: https://nokiddinginnz.blogspot.com/ Silent Sorority: https://blog.silentsorority.com/ Magnolia Wellness https://www.magnoliawellnessoc.com/the-blog The Broken Brown Egg: https://thebrokenbrownegg.org/ The Next 15,000 Days: https://thenext15000days.blogspot.com/ The Infertility Doula: https://infertilitydoula.blogspot.com/ Rescripted/The Fertility Tribe: https://thefertilitytribe.com/ Movies/Documentaries: Below the Belt: https://www.pbs.org/independentlens/films/below-the-belt/ Just Your Period: https://www.justyourperiod.com/ Stories We Tell: The Fertility Secret  https://www.msnbc.com/storieswetell Private Life: https://www.netflix.com/title/80168222 One More Shot: https://www.amazon.com/One-More-Shot-Maya-Grobel/dp/B0B8P19D5C/ref=sr_1_1?crid=347YATSQA0PW2&keywords=One+More+shot+infertility+documentary&qid=1703106211&s=movies-tv&sprefix=one+more+shot+infertility+documentary%2Cmovies-tv%2C121&sr=1-1 Vegas Baby: https://www.imdb.com/title/tt4925028/ The Business of Being Born: https://www.amazon.com/Business-Being-Born-Ricki-Lake/dp/B0013LL2XY Period. End of Sentence.: https://www.netflix.com/title/81074663 The Secret Society  https://www.imdb.com/title/tt14984962/ Podcasts: RESOLVE Kitchen Table Conversations  https://resolve.org/category/videos/ The Sad Moms Club  https://thesadmomsclub.buzzsprout.com/ The Maybe Baby Diaries https://www.themaybebabydiaries.com/ The Fertility Podcast: https://www.thefertilitypodcast.com/ Fertility Friday: https://fertilityfriday.com/ The Fertility Warriors: https://robynbirkin.com/blog/thefertilitywarriors/ This is Infertility: https://progyny.com/podcast/ Uniquely Knitted: https://uniquelyknitted.org/infertility-feelings-podcast/ Fertility Rewire: https://www.fertilityrewire.com/podcast

  • Preparing for the Holiday Season-

    The holiday season can be a difficult time for those struggling with infertility. However, with some simple tips, you can plan for the unknowns and take care of your heart. Make a Game Plan-  If you are dreading holiday visits and parties because you already know there will be at least one family member or friend that badgers you about having kids, now is a great time to set up a plan with your partner to prepare for these moments. Mentally prepare what details you both are comfortable sharing in advance to reduce feeling caught off-guard when the questions come up. Create code words with your partner when you need help. These can be used in texts to each other when you’re in separate conversations, a phrase that’s easy to work into the current conversation, or even subtle gestures that aren’t out of the norm but will get your partner’s attention, like a cough. Being able to alert your partner when you need a break, whatever the reason, is a great way to support each other and reduce anxiety or social-burnout. Plan how you will enforce these boundaries. You may choose to handle your 5 year old niece or nephew asking about kids differently than your aunt or uncle. Sometimes, we need to look at the intent behind the question and how they respond when we enforce our boundaries. Those who are intentionally disregarding the boundary after it’s been presented will likely need a firmer stance than someone who was curious but not ill-meaning. Be Selective with Your Time and Energy- You and your partner absolutely deserve the warmth and joy of the season, be sure to plan and prioritize times that you can feel that without being anxious or triggered. Start a new tradition together, which could be holiday related or ‘just for fun.’ Don’t be afraid to break traditions either if they are too difficult during this time. Maybe this is the year you plan a getaway (small or big) with your partner instead of going to the grandparents house for Christmas morning. Choose your engagements carefully. It’s okay to say no to some parties and yes to others. It may also help to plan for only selective amounts of time at an activity. Remember to be flexible with your partner as well. If you get to an event that is causing hurt and anxiety, it’s okay to leave earlier than planned. It’s okay to leave after only 5 minutes, the point is to not bend yourself to the point of burnout. Communicate, communicate, communicate- Frequent check-ins before, during, and after family gatherings or holiday parties helps to eliminate the feelings of being alone in your journey. Give both you and your partner a safe space for these check-ins and impromptu moments when you need to talk by honoring and respecting each other’s thoughts, emotions, and experiences. Keep in mind that you may not feel the same way all the time, but that you should be there for each other during the difficult times. Some things may be easier for you than they are for your partner, and vice versa, and being able to acknowledge these helps us to create better game plans to support each other. The more we talk to each other, the more we give ourselves grace for how we’re feeling and better support each other for those tough moments. At UIRC, we recognize the unique challenges that come with this journey and we want you to know that you are not alone. We offer a variety of support services, including monthly support groups, free mentoring, and therapist-led support groups. Our new therapist-led support group will have its third meeting on December 20th and we'd love to have you join us! We also have a list of local and national fertility resources available on our website. Please don’t hesitate to reach out to us if you need support or have any questions. We are here for you now, and throughout any time of the year.

  • 3 Tips to Finance Your Fertility Treatments

    We all know the financial strain that experiencing infertility can have, here's a few ways you might not have heard about to help you along the way. #1 Check into your health insurance While it seems counter-intuitive to increase your insurance coverage or even add on separate insurance, the overall payout difference on your fertility treatments could make it worth the extra monthly cost. Talking with your work's Human Resources team may help you find options in your health care, such as adding an HSA account, that you weren't aware of previously. This is also an opportune moment to advocate with your company to consider adding infertility treatments to their existing insurance package. Consider the following talking points: the average cost of in-vitro fertilization at $12,400 which must be paid out-of-pocket by the patient. 1 in 6 people are affected by infertility. That means many more employees than you would benefit from coverage. People who need IVF and have employer-provided infertility/IVF health insurance have higher satisfaction with their employers and miss less work due to fertility related issues. Don't hesitate to use these facts to strengthen your argument. Resolve provides a great toolkit for advocating with your employer. We at UIRC are also happy to advocate with you or on your behalf. #2 Researching online for 'hidden' resources With an ever-growing list of results in Google's search feed, we often come across the same information at the top of the page that we've seen before. I'm not suggesting to go to page 2 of Google (heaven-forbid), but rather exploring deeper into the resources you may already be familiar with. Our website provides a comprehensive list of resources that cover various aspects of financing your fertility journey. You can download your own copy for easy-reading. Additionally, we are offering our last financial award of the year, provided by the 52:40 Foundation. This is a $10,000 award that you can apply for free of charge. If selected, the funds will be applied directly to the accredited organization of your choice. Applications are due October 15, 2023, further details are available here. Resolve is an excellent resource that offers detailed lists of scholarships, grants, financing programs, and fertility loans on their website. The Tinina Q Cade Foundation is another resource that you may not have previously heard of. Their mission is to help the infertility community learn how to better advocate for themselves and find ways to finance their journey. Their foundation also offers grants, be sure to take a look at the details on their website for ones you may qualify for. #3 Don't shy away from crowdfunding Reaching out for financial help with infertility can be uncomfortable, especially when privacy is a concern. However, you may be surprised to find how many people around you are willing to help. Here are some options that can help you connect with your community and garner support: Organize Fundraising Events: Hosting events is an excellent way to raise funds while bringing people together. Consider organizing events such as charity runs, bake sales, or silent auctions. These events not only generate financial contributions but also create awareness about infertility issues. Employer Matching Programs: Inquire with your employer about matching gift programs or employee assistance programs that can help supplement your fundraising efforts. Some companies offer matching donations for charitable causes, which can significantly boost your fundraising campaign. Crowdfunding Campaigns: Crowdfunding platforms like GoFundMe provide an accessible way to reach out to friends, family, and the wider community for support. Create a compelling campaign that shares your story, explains the need for financial assistance, and highlights the impact of their contributions. Garage Sales: Organizing a garage sale is a practical way to declutter your home while raising funds for infertility treatments. Encourage friends and family to donate items they no longer need, and promote the sale through social media and local community groups. Online Auctions: Online auctions can be an exciting way to engage potential donors and raise funds. Reach out to local businesses or individuals who may be willing to donate items or services for auction. Promote the auction through social media platforms and your network. Partnerships with Local Businesses: Establish partnerships with local businesses that are willing to support your cause. Some businesses may be open to hosting fundraising events or donating a portion of their proceeds to your infertility treatment fund. Community Outreach: Engage with local organizations, religious institutions, or support groups that may be interested in supporting your cause. Share your story and explain how their contributions can make a difference in helping you achieve your dream of starting a family. Keep in mind, fundraising efforts may require significant amounts of time and dedication, but they can be incredibly rewarding both financially and emotionally. We hope these options spur new ideas for your financial needs. And if nothing else, you can always check page 2 of Google Search.

  • UIRC Infertility Conference: More Than Just a Giveaway

    In the world of infertility, finding a supportive community makes an incredible difference in the journey towards parenthood. Last year's UIRC Infertility Conference stands out as a perfect example of just how much this community matters. For months before the conference my husband, Brent, and I had planned to go. We were on year three of our infertility journey and we both felt like we needed every opportunity to be around other people who “got it.” We had heard about the conference from the previous year, and waited anxiously for tickets to be announced so we could claim our spots. The email finally arrived with Early Bird pricing, and that was it - we bought our tickets and started counting down the days. The event promised to be a source of empowerment, knowledge, and hope for those navigating infertility. There was a great line up of speakers, breakout sessions, and a raffle for prizes - a few of which, were Half-off an IVF cycle. We were eager to listen to experts in the field, connect with others who understood the journey, and possibly hear exactly what we needed to help us achieve our family building dreams. It was the day of conference, and we, along with another wonderful couple who came with us, were the first people there. We got checked in, got our raffle tickets and swag bags, and started filling out our raffle tickets to put into the Half-off IVF raffle boxes. Without insurance coverage, we knew that if we were going to be able to actually do IVF, this was our one shot. We put them all in the Half-off boxes and hoped and prayed we’d hear our names at the end of the day. The speakers were incredible, and the breakout sessions were wonderful and so informative. We were able to listen to Keynote Speaker Dr. Julie Hanks speak, attend carefully curated breakout sessions with fertility specialists, therapists, and medical professionals. Topics covered a wide spectrum of infertility related subjects, ranging from unexplained infertility to managing the emotional toll of infertility. These sessions not only provided us with up-to-date information but also offered a sense of validation and camaraderie. Beyond all of the information shared, the event fostered a sense of belonging and support that is often hard to find for those dealing with infertility. We found ourselves surrounded by people who shared similar experiences. We were around people who understood. I remembered looking around the room after our lunch break, at all of these people who were on a similar path to mine - and I felt so much love and hope for everyone there. There was this invaluable sense of community, understanding, and hope. The most exciting moment, for us, was undoubtedly the raffle. As the last Half-off IVF raffle was being drawn, I held my breath as the ticket was read aloud - we heard my name. We won! That moment brought immeasurable joy and relief. I had a whirlwind of emotions, ranging to disbelief to sheer elation. After facing the emotional and financial challenges of infertility, the raffle win felt like a lifeline of hope. The weight of the financial burden that typically accompanies fertility treatments was significantly lightened, allowing for optimism to fill the place of doubt and excitement for the journey ahead. As the reality of the win settled in, gratitude took over. To be in a room with so many people who yearn for the same thing you do is such a humbling experience. Everyone there deserved that win just as much as we did. In a community where we so often hear 'no,' we hope that everyone can get their 'yes.' Last year’s UIRC Conference exceeded our expectations in its ability to create an environment of empowerment, education, and support for individuals and couples navigating the challenging path of infertility. From the amazing speakers to the meaningful connections formed, the event left a lasting impact on us. Winning the raffle, and watching other people win and have a chance at their dreams, added the biggest element of hope. We felt a sense of community and renewed optimism. We are so grateful we attended. Conference was an absolute beacon of light for us on our own infertility journey - and I hope, this year, it’ll be yours too.

  • The Powerful Mind-Body Connection: Unraveling its Impact on Infertility

    Infertility is a deeply personal and challenging journey that affects millions of couples worldwide. For those struggling to conceive, the emotional and physical toll can be overwhelming. We know that stress increases cortisol and inflammation levels which affect many areas of our health and well-being. Therefore, finding ways to manage stress and depression is critical. The mind-body connection plays a crucial role in managing the emotional reaction to fertility challenges, and understanding its impact can offer hope and empowerment to those on the path to parenthood. The mind-body connection is the intricate interplay between our thoughts, emotions, and physical body. It acknowledges that our mental and emotional states can significantly influence our physical health. Studies have shown that stress, anxiety, and depression can affect hormone levels, disrupt ovulation, and interfere with sperm production. In the context of infertility, this link between mental and physical health can be particularly significant. Stress is ubiquitous with modern life, and its effects on the body are well-documented. Chronic stress triggers the release of cortisol, a stress hormone, which can interfere with the delicate balance of reproductive hormones like estrogen and progesterone in women, and testosterone in men. Stress certainly doesn’t cause infertility but infertility does cause stress and stress can exacerbate infertility? The Power of Mind-Body Interventions Recognizing the mind-body connection in infertility opens up new avenues for managing and treating this challenging condition. Practices like walking, yoga and meditation can reduce stress levels, promoting emotional balance and aiding in hormone regulation. Additional benefits include enhanced relaxation, improved blood flow and possibly weight regulation. Cognitive Behavioral Therapy (CBT) is a type of talk therapy that helps individuals identify and change negative thought patterns and behaviors. CBT can help to disentangle thoughts from identity and contribute to improved overall well-being. Support groups and counseling provide a safe space for individuals and couples to share their experiences, emotions, and coping strategies. This sense of community can alleviate feelings of isolation and empower individuals to face infertility with renewed strength. Recently, Utah Infertility Resource Center, with Utah State University, conducted a study to determine the efficacy of a modality called Mind-Body Bridging. This relatively simple technique assists clients to increase their cognitive and somatic awareness around life stressors, giving them more choice around reactions and increasing psychological flexibility and resilience. Our findings were very hopeful. The initial pilot group experienced a 34% reduction in anxiety and a 57% reduction in depression. For the research geeks, I’m linking two additional studies demonstrating the effectiveness of mind-body interventions. One reports a significant decrease in depressive symptoms, internal and external shame, entrapment and defeat. The other, showed an increase in perceived social support and decrease in depressive symptoms and perceived stress. Infertility is a complex and deeply personal experience that involves both physical and emotional aspects. The mind-body connection plays a pivotal role in navigating this challenging journey more effectively. By integrating mind-body interventions, either alone or with others, you can find solace, hope, and improved well-being. Through resilience, knowledge, and the power of the mind-body connection, the journey to parenthood can become an empowering and transformative experience.

  • Living a Fulfilling Childfree Life: Not all journeys lead to parenthood & that's okay

    For anyone that has walked the road of infertility, you know that it involves many twists and turns. Decisions that you never anticipated having to make such as what does this mean for my future? What is the best option for me physically, emotionally and financially? Fortunately, for those of us who have walked this difficult path, there are many options out there when it comes to building a family such as IVF, adoption or surrogacy. But one option that is very rarely talked about: the decision to live child-free Last week, we invited Michelle Peterson to speak at our event about her decision to live a child-free life. She talked about how it can mistakenly be thought of as “the last resort” or as settling and can often be seen by others as a selfish option. Michelle expressed that at times she felt broken, both physically and emotionally and looking back now, wished someone had told her that the option of child-free living was just as valid of a choice as IVF, adoption or surrogacy is. Through her story, she helped us recognize that living child-free can produce a very joyful, fulfilling and purposeful life. While she was very careful to say that this choice is extremely personal and not right for everyone, she shared some of the ways that this choice has benefited her life. Michelle talked about the advantage it gave both she and her husband to pursue fulfilling careers, individual interests and passions. Without the responsibilities of raising children, they have had more time, flexibility and resources to explore hobbies, travel, and engage in self-discovery. This freedom has allowed both Michelle and her husband the opportunity to focus on personal growth, self-development, and self-fulfillment. But this also included learning that there are more ways to “parent” than just the traditional roles. Michelle enjoys being involved in the lives of her nieces and nephews as well as the children of their friends. She wants to get rid of the stigma that those who choose this lifestyle are selfish and don’t like children. For Michelle, this couldn’t be further from the truth and this alternative form of parenting has allowed her to make a positive impact on children's lives. She and her husband have embraced a child-free lifestyle and are leading fulfilling, purposeful lives while making valuable contributions to their communities and the world at large. A big thank you to Michelle for teaching us to respect all family building options and that there is not a one-size-fits-all. It is crucial to recognize that the decision to have or not have children is deeply personal, and individual preferences should be respected. We can do better to acknowledge that living childfree is not being resigned to not having children and that it can be a fulfilling and beautiful life.

  • 4 Fascinating Facts About the Gut-Brain Relationship

    The intricate relationship between our gut and brain has been the subject of extensive research, revealing that what we eat plays a vital role in maintaining a healthy gut microbiome and supporting optimal brain function. Join us Wednesday June 7th for our live Q&A session with Clinical Nutritionist, Melanee Dahl, as we discuss the mind-gut connection & anyone questions you have! Click here for more details How Eating Well Can Boost Your Brain Power Did you know that your gut and brain are constantly talking to each other? And that what you eat can affect both your mood and your mind? Scientists have been studying the amazing connection between our digestive system and our nervous system, and they have discovered that our diet plays a key role in keeping our gut microbes happy and our brain functioning well. The Magic of Food for Your Gut-Brain Connection: The link between diet and the gut-brain axis is fascinating and promising for improving our cognitive health and well-being. By choosing a balanced diet that includes fiber, prebiotics, and probiotics, we can nourish our gut microbes and optimize our brain function. A lifestyle like the Mediterranean diet can offer us a guide for eating foods that boost our brain power and protect us from mental disorders. As more research reveals the amazing effects of diet on the gut-brain connection, it becomes clear that we have a lot of control over our cognitive health and happiness through our food choices. Why Your Gut Microbes Love Fiber, Prebiotics, and Probiotics: Your gut is home to trillions of tiny creatures called microbes, which help you digest food, fight off infections, and produce hormones. But they also need your help to thrive and do their job. One of the best ways to support your gut microbes is to eat a balanced diet that includes plenty of fiber, prebiotics, and probiotics. Fiber is found in whole grains, fruits, and vegetables, and it helps feed the good bacteria in your gut and keep your digestion smooth. Prebiotics are special types of fiber that act as fertilizer for the good bacteria, helping them grow and multiply. Probiotics are live bacteria and yeasts that you can get from fermented foods like yogurt, kefir, and sauerkraut, or from supplements. They add more beneficial microbes to your gut and can improve your health in various ways. By eating more fiber, prebiotics, and probiotics, you can create a diverse and healthy gut microbiome, which in turn can communicate better with your brain. How the Mediterranean Diet Can Sharpen Your Mind: If you’re looking for a delicious way to eat well and boost your brain power, you might want to try the Mediterranean diet. This way of eating is famous for its health benefits, such as lowering the risk of heart disease, diabetes, and cancer. But it can also improve your mental health, mood, and memory. The Mediterranean diet is based on whole foods, plant-based ingredients, and healthy fats. It includes lots of fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, fish, and moderate amounts of dairy, eggs, poultry, and wine. These foods provide essential nutrients and compounds that protect your brain from damage and inflammation. They also contain antioxidants, omega-3 fatty acids, and polyphenols, which are powerful substances that can enhance your brain function and cognition. Studies have shown that people who follow the Mediterranean diet have lower rates of depression and cognitive decline than those who don’t. If you’re looking for a simple and delicious way to improve your brain health and happiness, the Mediterranean diet might be just what you need.

  • Now What? Preparing for Birth After Infertility

    By Ashley Brichter, Founder Birthsmarter “Honestly, I just couldn’t believe that my body would make it to the finish line.” Emmy is a 36-year old Professor living in Alabama, who got pregnant and gave birth to her son in early 2023 after three years of fertility treatments. She and so many others in our community were open to discussing their Post-IVF birth and postpartum journeys to shed light on this particular experience. We think preparing for childbirth and postpartum life after fertility struggles deserves special attention. Not because your birth or postpartum journey is going to be physiologically different – once you’re pregnant, you’re pregnant – but because it’s enormously and uniquely challenging to cut through the noise of the “pregnancy advice industry” geared toward people who didn’t struggle to conceive. Simple affirmations like “I trust my body” or off-handed comments such as “the baby will get out the same way the baby got in” just don’t ring true for everyone – and can be particularly biting for some. You Do You: Preparing for Childbirth after Fertility Treatments In the parents we interviewed, we heard equal justification for planned cesarean births, planned inductions, and planned home births. We heard justification for working with high-risk obstetricians and low-risk midwives. We heard justification for having doulas – and not having doulas. Despite the universal anxiety – the fear that something might go wrong – when it comes time to prepare for childbirth there are so many “right” choices. Even though you might have an overlapping experience with IVF, once you become pregnant there’s so much variation in personal circumstance when it comes to birth preferences. It’s actually sort of beautiful to consider how many “right” choices exist, since it’s so common to feel a sense of failure during infertility. As Emmy considered her birth plans, she saw the world pushing “vaginal birth as the only way.” That mindset is so counter productive to supporting families where a cesarean delivery or belly birth is the exact right choice. After three years of treatment and a prior loss, Emmy was over 35 when she got pregnant with her now son and was diagnosed with Gestational Diabetes. She planned a cesarean delivery and said, “honestly, I just didn’t trust my body. I couldn’t believe that my body could birth a baby.” Sarah, on the other hand, was 30 years old when she started trying to conceive. As an otherwise “textbook” healthy and low-risk human, once she had a successful embryo transfer after 14 months of infertility she hired a home birth midwife and a doula. “I needed it to stop feeling so clinical,” she said. Lauren, a first time mom in upstate New York, shared: “It was a struggle for me to decide where and how I wanted to give birth. My entire life, I grew up trusting doctors (I come from a family of wonderful, caring physicians). But my IVF journey left me with a distrust of doctors and a distrust of my body. I fell somewhere in the middle by the time I decided how/where to give birth: I learned to trust my body throughout the pregnancy, AND I found a team of OBs that I trusted and a hospital I felt safe in.” Learning to Trust Oxytocin, or the hormone that makes you coo at puppy videos, feel cozy when you get to cuddle with another human, and (hopefully) have nice strong orgasms is the hormone that’s responsible for uterine contractions in childbirth. When you’re in labor, oxytocin makes your uterus contract and contractions push your baby down and open your cervix up. Physiologically, being scared and releasing high levels of cortisol and adrenaline can prohibit the production of oxytocin. Evolutionarily, this is so smart! A human should definitely not give birth if they’re feeling scared. Not if there’s a predator nearby or a storm overhead. It wouldn’t be safe – for them – or their baby. So, while hospitals have artificial oxytocin or Pitocin on hand, it’s reasonable to assume that learning to trust your body in pregnancy as a way of preparing for labor would be beneficial. But, how can you learn to trust your body after infertility? This seems to be an uphill battle for everyone. Paloma, a 41-year old first time mom in Brooklyn, NY described feeling completely demoralized. Emmy said she ”kept waiting for the other shoe to drop” even though her HCG levels kept doubling and things looked good. Lauren counted kicks every day and scheduled NSTs weekly towards the end of her pregnancy. … I don’t think there’s anything that can really make it less scary. Yearning for a baby is an indescribable feeling. And, it’s understandable if dreamy messages about the ease, joy, and magic of being pregnant and preparing for birth just don’t resonate. That said, there are sensitive resources – individuals and organizations – who can help you regain trust and develop confidence heading into birth and postpartum life while holding space for your fertility journey. Emmy shared that though she couldn’t afford a doula, she wished she had someone to help her trust her body a little more. (For the record there are many creative ways to access sliding scale coverage or scholarships, find a doula who might barter, and/or find accessible birth education). Lauren had the ability to take “an inclusive and thoughtful birth course”, and did a lot of physical work with a prenatal coach. She shared that “Birthsmarter prepared me mentally (and logistically) on what to expect, and Joanie helped me use my physicality and workouts to know how to breathe through contractions. Looking back on my labor, I feel that these two women truly prepared me as best as possible for something I had never done before. Also, I had read so much about how women's birth preferences got completely turned upside down during the birthing process (I read Transformed By Birth and it was the best book I read during my pregnancy) so I just focused on being open to change throughout the birth. This really helped me during my 30 hour delivery that, of course, did not go as planned!” “I don’t think I started to think about the birth until 32 weeks.” - Emmy Preparing for the Unknown Of course, preparing for actually giving birth is going to depend on a lot of factors. And whether or not someone has struggled with infertility or loss, there’s no way to predict how a labor and delivery experience will unfold. Across the board, though, we heard that after infertility, folks had really low expectations for their births. Paloma, was pleasantly surprised though, “Honestly I had fun. It’s a highlight of my life, by far.” As a birth educator, I’m obviously biased when it comes to the importance of childbirth education in birth preparation – however, not all childbirth education or birth planning is created equal. Childbirth education for folks who’ve made it through fertility treatments needs to strike a fine balance between “here’s what you need to know and how you can help the process go well AND here’s how you're totally out of control and how to prepare yourself to cope with plans B, C, D, and E.” Even though Paloma, Emmy, and Lauren all communicated different versions of “I just wanted to survive and I just wanted the baby to survive”… no matter what your starting place, two things are true: one, your birth story matters. Two, you have more control than you think. How you welcome your baby into the world – meaning how you’re treated throughout the process and therefore the story you tell yourself about your body, your ability to care for your baby, and your position within institutional power dynamics – is woven into the fiber of your identity for the rest of your life. It’s easy to feel powerless going into something so big and unpredictable. And it’s true that no birth class, doula, or midwife can guarantee a short, easy, vaginal birth but the work we do to prepare for labor can help us heal past wounds and in the process, move forward as more complete versions of ourselves. The most important decision any pregnant person can make is where and with whom you plan to deliver. If you’re low-risk, you’ll want to work with a provider who specializes in low-risk birth. Midwifery care, by nature of the discipline, is going to offer low-risk clients the most hands-on, patient-centered care which will be essential to regaining trust in your body before birth. Working with a hospital based midwifery practice often offers expectant parents the best of both worlds when they want access to all potential medical interventions with the least intrusive and fear-mongering attitude. If you’re high-risk there are wonderful Maternal Fetal Medicine specialists (OBGYNs with three additional years of training in pathology) typically have a much better handle on providing medical care without causing unnecessary worry than traditional obstetricians. From there, it’s important to entertain all the options for the specifics of labor and delivery. If you’re trying for an unmedicated birth you might end up with an induction, and epidural, or a cesarean birth. If you’re trying for a medicated birth, labor might start fast and end quickly. Even though there’s no way to predict, understanding birth physiology, how to navigate the medical system, and how to keep an open mind are all critical skills for birth preparation and postpartum recovery. At Birthsmarter, we know there is not one right way to give birth. We specialize in teaching unbiased and inclusive classes for all types of birth, including planned cesarean births that strike a balance between teaching you to trust the process and realistically prepare for all the options. Postpartum Planning after Infertility Once you survive the birth, the question really is: what comes next? And all we can say is: prepare for a bumpy ride. Having a baby even in the best of circumstances is HARD. Healing from birth, even in the best of circumstances is HARD. The reality for folks who move through fertility treatments is that you’ve been on a JOURNEY. And, you’ve likely not taken anytime to really process or heal from the trauma or challenges you’ve endured. You roll from there into a heightened-anxiety state during pregnancy and then BOOM your life changes forever because now you have a baby-in-arms. On one hand, you might think you should be happier than you’ve ever been before. You worked so hard for this! And on the other hand, your past desire and effort do not make postpartum life any easier… and as you feel exhausted, depleted, and overwhelmed you might find yourself questioning your decisions. And then, feeling guilty. As Emmy said: “We spent so much time getting pregnant… and now I feel guilty all the time! I wish someone who had been through the same thing I had gone through had told me that it’s going to be hard. It’s ok to be tired and question your decisions. That you don’t have to have this toxic positivity (which I had during my pregnancy)… It would be nice to hear this from someone who’s been through infertility!” - Emmy Very few people who are pregnant prepare for postpartum life. It’s so much more exciting to prepare for labor and delivery and infant care. But, at some point, and with a huge amount of sensitivity, it’s important to consider how to set yourself up for success postpartum. Paloma said: “I wish I engaged with the reality of post-birth, latching, cluster feeding, physical healing… I was completely ignorant and I regret it because I didn’t prepare myself with the knowledge I needed, especially around breastfeeding.” I wish there was a magic switch. A pill to take that would help take away the pain, disappointment, and guilt. A pill to take that would allow you to feel strong, powerful, and ready to head into birth preparation and labor and delivery with confidence. But, like so much, else it’s going to take time. Right now, we want you to know that this feels complicated because it is. That you’re not alone. And that there are thoughtful resources out there who can hold space, educate, and support you in a way that speaks to your fears and concerns and can hopefully help dial down the worry without drowning you in toxic positivity.

  • NEW AT UIRC: HEALTH COACHING!

    Healthy living is not a "one size fits all." Find your fit with us. Welcome to our new health coaching sessions with Sara Lambert- INHC! We are thrilled to bring this service to our community and help address overall wellbeing in relation to infertility. Whether or not you have worked with a Health Coach before, we are here to support you in achieving your goals! Meet Your Coach: Sara Lambert is a Certified Integrative Nutritional Health Coach who takes a holistic approach to health. She looks at the whole person and takes into account food, sleep, stress, movement and most importantly, what brings you joy. ​ As her client, you are in the driver’s seat. With support from her, you will decide what you want to focus on and then set achievable goals so that you will feel successful. She provides support and accountability to help you achieve your goals. As your coach, here are some ways in which I can support you: Prepare your body for conception and support you as you go through infertility treatments by reducing inflammation and nourishing your body with the correct nutrients to help support a healthy pregnancy Utilize stress reducing techniques to help support your emotional health Help you prioritize and create a restful and healing sleep routine Incorporate gentle movement into your daily routine Work on a gratitude practice to help you move through the difficult journey of infertility Anything else you feel would be helpful in your infertility journey FAQs: I have never worked on my health before. Is this program for me? Yes! One of the many benefits of health coaching is I meet you exactly where you are. We will set small attainable goals and help you feel successful at your own pace. Your health coaching sessions will be a judgment free, safe space and everything we talk about in a session is confidential Will you create a meal plan for me? No. My whole goal as your health coach is to get you to the point where you don’t need me anymore. I will teach you how to create your own meal plan so that you feel confident to do it on your own once we are done working together. This is not a detox or a 21 day challenge. We will create a plan that will be sustainable for you to implement for the rest of your life. Do you diagnose or do any testing? I am not a nutritionist or a doctor so I cannot diagnose or conduct any testing. If appropriate, I can work alongside your health care professional and help you implement any lifestyle changes that they might suggest. Will I lose weight? This program is not intended for weight loss. The goal is to work on supporting and preparing your body for a successful and healthy pregnancy. However, If nutrition is one of your goals, most clients will see some weight loss benefits as we tackle reducing refined sugar, processed foods, soda etc. Can you recommend supplements? Because I am not a nutritionist, recommending supplements is out of my scope of practice. I can however educate you on what is available and you can then work with your health care provider on if a specific supplement is right for you. What will the monthly group sessions look like? Once a month, we will gather on a Zoom call to talk about ideas, frustrations and celebrate your wins with other members of our coaching community. This is entirely optional but it is a great way to learn from and feel supported by others who may be going through a similar journey. Why is the program 3 months long? It takes time to build healthy habits that are sustainable for life. I want to give you the time and space to create a plan that is tailored to your specific body and life. You need time to practice and implement what you are working on, learn how to jump back on the wagon when you fall off (because you will!), and to see and celebrate success (because you will!). I will be there every step of the way to hold you accountable and cheer you on. What if I want to continue seeing you after the 12 weeks are done? We are able to extend your program! We will have an evaluation in the last week to determine what your updated needs are, adjust or add new goals, and set a new time frame for your individual coaching program. Take the first step towards a healthier you today! Register for our health coaching services and start your journey now. For more details & registration, click here.

  • IN THE NEWS: Couples coping with infertility find support at the Utah Infertility Resource Center

    Article By Peri Kinder, The City Journals It’s a question couples are often asked. “When are you going to have children?” While this inquiry seems harmless, it can be triggering and hurtful for couples struggling with infertility. The Centers for Disease Control states that 19% of married women (up to 49 years old, with no prior births) will be unable to get pregnant after one year of trying. Infertility brings up all kinds of emotions, from shame to failure, but the Utah Infertility Resource Center (1565 E. 3300 South) in Salt Lake City offers support. Founded by Camille Hawkins in 2015, UIRC provides connection, resources and hope to an underserved community. “With infertility, it feels like your body’s broken and you're deficient somehow, but why do we feel that way about infertility but not other medical diagnosis, like diabetes?” said Shelli Mecham, UIRC executive director. “We want to give people their privacy yet we also want to be supportive. With all the challenges in this community, and the pressure to have a family, we have supportive people who want to help.” Sometimes that support comes through helping couples navigate the hard conversations with friends and family and creating strict boundaries around privacy. Learning how to work through feelings of judgment, shame and self-blame is also addressed. Sara Mecham, UIRC marketing manager, said there’s lots of unintentional shame that makes it hard for couples to deal with family members. “We should be able to have a boundary and be able to say that’s none of your business,” Sara Mecham said. “There’s that give and take of how you want to have your story represented, if you do want to share it. The more we get people to share their stories, the more it will help others do the same and help overcome the stigma of it being a hushed topic.” While many believe infertility is a woman’s problem, Shelli Mecham said that just isn’t true. One-third of infertility issues are caused by the female body, one-third are caused by the male body and one-third are a combination of both or from unknown causes. Men’s emotional needs around infertility is a big concern for those at UIRC. Men-only support groups give men a supportive environment to share their experiences and feelings. Shelli Mecham’s son and daughter-in-law went through their own infertility journey before delivering a baby through IVF several weeks ago. She saw the struggle her son had as he longed to be a parent and start a family. “In our culture, men have to be stoic and hold it all together and support other people,” Shelli Mecham said. “We don’t have women-only support groups but we do have men-only support groups.” UIRC also offers professional counseling, advocacy and free education consultations that allow couples to ask any questions they might have. Quarterly night-out events bring the community together so people can meet other couples going through the same experience. National Infertility Awareness Week is April 24-29 and UIRC will host a week-long event with different activities happening each night. Visit UtahInfertilityResourceCenter.org for more information. UIRC Facebook groups have several thousand people connecting with each other every day. They get advice and find access to resources and programs to make their life easier. That social connection is valuable for couples as infertility can cause isolation and loneliness. “You see people cheering each other on, supporting each other, empathizing with each other, offering support and offering advice about what they went through,” Sara Mecham said. “There are thousands of people experiencing this and it’s not just you. You’re not alone. It’s not your fault that it’s happening.” A man or woman will go through different stages of grief at different times. When a couple learns they don’t have to be on the same page, they find ways to respect and support each other. Setting boundaries, creating a practice of self-care and trying not to isolate will help couples work through infertility in a healthier way. “We want to be able to help folks feel that support so they can go through the treatment or they can adopt that baby,” Shelli Mecham said. “You’ve got a community around you to help you fulfill your dream to be a parent.” News article published March 30, 2023

  • Pelvic Floor Therapy: The Missing Piece in Your Fertility Puzzle

    Infertility can be a sensitive subject for many couples trying to conceive. Common treatments such as InVitro Fertilization (IVF) are expensive, only about 50% effective, and can cause devastating side effects. Did you know that there is another more conservative treatment that you might not have considered or even heard about? This treatment is called pelvic floor physical therapy (PFPT) and has been shown to be effective for many patients struggling with infertility. In a study done by Herman & Wallace in 2022-2011, 1,000 patients struggling with infertility participated in pelvic floor physical therapy. Those with fallopian tube irregularities had a 57% success rate of pregnancy following PFPT and those suffering from PCOS had a 54% success rate of pregnancy following PFPT. This treatment is much less invasive, less expensive and comes with less risk and potential side effects. As we know, fertility can be affected by so many factors such as ovulation issues, hormonal imbalances or a diagnosis such as endometriosis or PCOS. Yet often the musculoskeletal system and mechanical aspect of the pelvis and reproductive system is not considered when it comes to fertility. This might include things like fallopian tube blockage, ovarian cysts, cervical alignment, internal scars and adhesions, poor blood flow, lymphatic blockage in the pelvis and also includes severe pain with intercourse. ‍‍ This is where PFPT comes in and can play a huge role in addressing some of the issues above. It can assist in the decrease of pain, managing symptoms commonly associated with PCOS and other diagnoses, and can support you by treating the side-effects that are often associated with infertility medications and other therapies. How can pelvic physical therapy support infertility? Increase blood flow to the pelvic floor, uterus and ovaries. Release tension and adhesions that are connected to the reproductive organs. This is the same connective tissue that surrounds your uterus, ovaries and connective tissue in the pelvic floor. Increase lymphatic movement in the pelvis to decrease swelling. Assist with decreasing pain due to intercourse Scar tissue mobility. How can pelvic physical therapy support a physiological diagnosis associated with infertility? Pelvic physical therapy can support symptoms of Endometriosis and PCOS by reducing pain and other symptoms which can contribute to infertility. Can address irregular menstrual cycles Decrease painful periods and pain during ovulation How can pelvic physical therapy support hormonal therapy treatments such as Intrauterine Insemination (IUI) or InVitro Fertilization (IVF)? decreasing side effects from hormonal medications decrease side effects and pain after infertility surgical treatments. What might a pelvic floor physical therapy appointment look like? The physical therapist will take a thorough history of what your symptoms and concerns are. Depending on your own personal situation, comfort level and history, an internal pelvic examination might occur and a treatment plan will be put into place. Ongoing treatment might include the following: Manual therapy Scar mobilization Soft tissue massage Diaphragmatic breathing Pelvic floor lengthening and relaxation Self management strategies Therapeutic exercises Overall, specialists in the pelvic health field have helped change the lives of women who are struggling with infertility. It is important to know that there are options outside of IVF and IUI, and we would encourage you to reach out to a pelvic floor physical therapy specialist to see if this might be a beneficial treatment for you. For additional information on pelvic floor physical therapy, we have invited a pelvic floor physical therapist to speak at our May “Ask Me Anything” live Q&A session. We encourage you to join us & ask any questions you might have about this treatment option. For more information about our “Ask Me Anything” Series, please visit our website at www.utahinfertilityresourcecenter.org/ask-me-anything (Information for this article was gathered from mojoph.com)

  • The Conundrum of Secondary Infertility

    What’s wrong with me? It worked before! This and so many other questions run through the mind of someone experiencing secondary infertility. When a couple struggles to have a child after a previous pregnancy and birth, that’s called secondary infertility. Our human biology includes a strong drive to reproduce. The chance to pass on our genes, nurture a child, and have a family of your own is a strong, natural and healthy force. One mom told me that the desire to have her second child was at least as strong, if not stronger than with the first. She felt consumed by her desire even though she knew she would have to utilize assisted reproductive technology (ART). Conflicting feelings around secondary infertility are completely normal. You love and are grateful for the child(ren) you have AND want another. Innocent loved ones can compound conflicting emotions by saying things like, “you should feel grateful for the child you have!” Well, you are, but is it greedy to want more? No! Other families with two or more children are not greedy so why is that thought even a possibility for families experiencing secondary infertility? Another conflicting feeling is around where you fit. You may not feel like you fit into the infertility community because you have a child, yet, you are experiencing infertility. When the desire to grow your family is unrealized, the loss is equally as strong. The grief associated with this struggle is real. In our society, when a person experiences a loss, for example, a death, the community knows what to do. We hold a ceremony, a funeral, and talk about the person who died. We console the family that is left without their loved one. We bring flowers and food. We talk, we sing, we hug, we cry. But when the loss is something longed for, planned for, expected, but not realized, our community doesn’t have a plan for that. We say things like, “when are you going to have another baby?” And the person feels the sting and puts on a brave face and often responds with a half-joking answer to get out of saying how broken-hearted they feel. Where do you belong in a society that values…expects families? Here are some steps you can take to put you in the driver's seat. First, find a great medical team. Infertility is a medical problem (not a moral one) and there are many causes including impaired sperm or eggs, complications from a previous pregnancy, and age. There’s no shame in finding out what the medical issues are and getting a proper diagnosis. This will help you determine the appropriate treatment options. As with primary infertility, about one third of cases are due to female biology, one third to male biology, and the remaining one third is linked to both or the cause is unknown. Secondary infertility is slightly less common than primary infertility affecting about 11% of the US population. That's more than 30 million people! Second, or maybe first, find a tribe. Surround yourself with people who support and care for your wellbeing. Even if they don’t fully understand what you are going through, find people who understand you. These can be relatives, friends or even a formal infertility support group. Here in Utah, there are support groups in different locations around the state as well as virtual groups you can join via zoom, even one specifically for secondary infertility. These are people you can let it all hang out with because they get it. Third, find a good therapist. This is a person skilled in issues of infertility, loss and possibly trauma, that can help you navigate this lonely journey. When interviewing a potential therapist be sure to ask if they have experience with the topic of infertility and loss. And finally, recognize that you might be experiencing complicated grief and practice lots of self-compassion and self-care. I love Kristin Neff’s work around self-compassion. She recommends regular meditation and practices that turn your heart toward yourself. I find that when people (myself included) can find compassion, forgiveness, and love for themselves, they are able to practice those same qualities toward others in a much more fluid and authentic way. One day I found myself stroking my own hand with the fingertips of my other hand. I focused on the felt sense of the experience: the softness of my fingertips, the gentle touch, the simplicity of that moment, and then I noticed how my nervous system was settling into a calm rhythm with the back and forth motion. I felt a kind of ‘reset’ and groundedness and actually, joy that I carried into the next moments of my day. Finding professional help, building your support system and enhancing your own inner resources will make the journey easier to travel. Remember, you are not alone! Your many and sometimes conflicting feelings are normal. You are not a failure and haven’t done anything wrong to ‘deserve’ this condition. You belong, can contribute and have meaning!

  • Hydration & Fertility

    Yes, there's a connection, so drink up! When it comes to preparing for pregnancy, many women focus on making lifestyle changes such as adopting a healthy diet, exercising regularly, and taking prenatal vitamins. However, one critical aspect of preconception health that often goes overlooked is hydration. Staying hydrated is important for everyone, but it is especially important for women who are trying to conceive. Here's why: Optimal cervical mucus production Cervical mucus plays a crucial role in fertility. It helps to create a hospitable environment for sperm to survive and travel through the reproductive tract. Inadequate hydration can lead to a decrease in cervical mucus production, which can make it harder for sperm to reach and fertilize an egg. Improved uterine lining Staying hydrated can also help to ensure that the uterine lining is thick and healthy. A well-hydrated body is more capable of producing the necessary amount of blood flow and nutrients to nourish the uterine lining, which can increase the chances of successful implantation and a healthy pregnancy. Increased fertility Dehydration can lead to a reduction in blood volume, which can cause the body to conserve water by reducing blood flow to non-essential organs, including the reproductive system. This can reduce fertility by making it harder for eggs to mature and for the uterus to support a pregnancy. Reduced risk of complications Staying hydrated can also help to reduce the risk of complications during pregnancy. Dehydration can lead to issues such as preterm labor, low amniotic fluid levels, and even birth defects. By ensuring that your body is adequately hydrated, you can help to minimize the risk of these potential problems. So how much water should you be drinking while trying to conceive? The Institute of Medicine recommends that women drink at least 8 cups (64 ounces) of water per day, but this can vary depending on your activity level, climate, and individual needs. If you're struggling to drink enough water, try carrying a water bottle with you throughout the day or infusing your water with fruit for added flavor. In addition to drinking water, you can also stay hydrated by eating water-rich foods such as fruits and vegetables. This can help to ensure that your body is getting the necessary fluids and nutrients to support optimal fertility and a healthy pregnancy. So Drink up! This simple habit will do wonders in improving your health and vitality and can also help support conception and a healthy pregnancy. Your body will thank you! Infused Water Recipes (recipes found at https://coachellavalley.com/amazing-spa-water-recipes/ ) Strawberry, Lemon, and Basil Spa Water 4-6 strawberries, hulled and quartered 1/2 lemon, sliced Small handful of basil, scrunched Ice and approx 6 cups of cold filtered water Instructions Fill your juice pitcher to the top with ice and fruit. Slightly scrunch up the basil so it releases its flavor. Cover with cold filtered water. This water is best if you let the water infuse for at least 1 hour. If you’re impatient (like me), poke a few holes in your fruit with a fork for instant flavor. Adding basil to water gives it an amazing freshness and the fruit adds just the right amount of sweet tang. Orange and Blueberry Spa Water 2 mandarin oranges, cut into wedges A handful of blueberries Ice and approx. 6 cups of cold water Instructions Combine all ingredients in a pitcher and put in the fridge for 2-24 hours to allow the water to infuse. You can also squeeze in the juice of one mandarin orange and muddle the blueberries to intensify the flavor. Serve cold. Watermelon and Mint Spa Water 12 cups seedless watermelon cubes 1/2 cup lightly packed fresh mint leaves Ice and approx. 6 cups of cold water Instructions Combine all ingredients in a pitcher and put in the fridge for 2-24 hours to allow the water to infuse. You can add as much or as little fruit as you’d prefer. Add more fruit for more flavor and sweetness.

  • 5 Simple Ways to Build the Connection with Your Partner

    -From the counselors at UIRC- When February comes around, the renewed anticipation of feeling the "love in the air" comes with it, but its hard to make that feeling last when everything related to the holiday is 80% off the next day! Instead of focusing exclusively on material gifts and signs of affection, here are 5 ways that you and your partner can reconnect and strengthen your bond: Non sexual physical touch: holding hands, spooning, back rub. Connect with your partner without the pressure and complexity that sex (during infertility) brings to the partnership. Plan something you can both look forward to. Whether that’s a vacation, a date, or just a show you want to watch together, having something on the calendar you can both get excited about is helpful in promoting intimacy in your relationship. Find ways to share your appreciation for one another. This could mean a thank you for picking up the slack during a busy week or just appreciating that the other person is there when you need them. Take time to be more present in your conversations with one another and allow them to feel heard. Remember that infertility involves grief and each partner is often at a different stage of grief. Give your partner space to communicate what they are feeling without judgment. Keep in mind that your goal with each of these is intentional connection. Skip your normal routines and truly focus on each other. Put your cell phones away, talk to each other without problem-solving or 'tasking,' and set the goal to regularly invest into spending time with each other.

  • Toxins and Infertility: Is This Really a Thing?

    In our modern day life, we come into contact with toxic chemicals every single day. These chemicals are in the air we breathe, the food we eat and the products we use. Studies have shown that a particular group of chemicals called endocrine disrupting chemicals (EDCs) can have a negative effect on both female and male reproductive health. These sneaky chemicals interfere with the body’s sex hormones by mimicking or blocking estrogen and testosterone. This can cause the following: Changes in hormone levels Decrease sperm and egg quality Damage to the DNA in sperm Longer menstrual cycles Increased risk of miscarriage Early menopause If you are planning on getting pregnant, it is important to educate yourself about EDCs and how to reduce your exposure to them. This can be overwhelming but by learning about where these toxins come from, you can begin taking small steps to avoid them. There are around 800 artificial EDCs in everyday items such as plastics, personal care products, food products, and in manufacturing, industrial and agricultural processes. The three most prevalent forms of EDCs are: Bisphenols (BPA/BPS/BPF): Widely used in plastic products, lining of cans, and sales receipts. These chemicals can leach into our foods. Phthalates: Added to plastics to increase flexibility and durability. Parabens: Used as a preservative and in antibacterial products. They are commonly found in food, cosmetics and personal care products. Here are some practical and simple ways to avoid exposure to EDCs. Buy organic if possible. Wash your fruits and vegetables and buy them from local sources. Eat fewer processed, canned and packaged foods. This will reduce your intake of BPA’s, Phthalates and plastics that can coat the inside of cans and packaging. Avoid handling sales receipts or storing them in your wallet. The shiny coating contains BPA. Read labels on your personal care products such as shampoo, conditioner, lotions and makeup. Purchase products labeled paraben and phthalate free. Avoid potent household cleaners like detergents, hand sanitizer, and carpet and oven cleaners. Look for “green products” which use alternative non-toxic cleaners. Avoid air fresheners, smoke, heavily perfumed products. Open your windows and air out your home frequently to reduce the amount of products that can be inhaled. Avoid the use of pesticides and herbicides in the garden, at work and at home. Use “green chemicals” when reducing pests and weeds. Remember that it is impossible to completely eliminate all toxic chemicals from our everyday life but by taking small steps, you will be on your way to not only improving your reproductive health, but also your overall life and vitality. You’ve got this! (For more information on the toxicity level of common household and self-care products, visit the Environmental Working Group’s website at www.ewg.org.)

  • A Fresh Start to 2023

    It’s a new year with an opportunity to wipe the slate clean and start fresh. What a perfect time of year for making some intentions to improve your health, happiness and fertility! Here is the good news – improving your fertility is all about making your body, mind and spirit healthier. Here are some ideas to help you start this new year off in a joyful and healthy way. It’s easy to get stuck in an “all or nothing” mindset so give yourself some grace and pick one or two to get started. 1. Eliminate fertility harming toxins from your body and your environment. Did you know that we are surrounded by chemicals and toxins that are linked to infertility and miscarriage? The things we eat, personal care products we put on our bodies, and cleaning products are just a few of the offenders. Switching to safe, non-toxic products can make a big difference in protecting your fertility. Check out the Environmental Working Group’s website for more information on what products are safe. 2. Nourish your Body. Take an inventory of what foods you are putting in your body. With every bite, ask yourself “Is this nourishing my body or harming my body?” An anti-inflammatory diet full of delicious organic and unprocessed food is a perfect place to start if you are trying to conceive. Think about eliminating inflammatory foods such as sugar, caffeine, alcohol and gluten. Your body will thank you! 3. Reduce Stress and Start Meditating. Reducing stress is critical when working on your health and fertility. Stress increases the hormone cortisol in our bodies which in turn creates inflammation. Set an intention to learn about different types of mindfulness and meditation. Make it a goal to incorporate some meditation, breathwork, journaling, prayer, yoga, or music into your day. Start with five minutes and see how you feel. Trying to conceive can take a toll on our nervous system so adding some stress reducing strategies to your tool box is important. 4. Don’t forget to Sleep! Sleep is one of those things that is highly overlooked and under-rated. In a world where working long hours and being busy is the norm, this takes a toll on our bodies and our fertility. Our bodies need rest and sleep to repair itself. Set a regular bedtime, turn off devices an hour before bed, practice some breathwork, read or journal to calm your mind and body. Try to get at least seven to eight hours of sleep every night. In the morning, get outside in the natural light to reset your circadian rhythm, support your immune system and fight off depression. Remember! This time of year there is a lot of noise out there to lose weight, start a new diet, and to exercise more. Set your own intentions for the year and start small and steady. Feeling overwhelmed with goal setting can cause stress in our bodies and spirits. Give yourself the space and the grace to ease into this new year in a healthy and peaceful way. You’ve got this!

  • Movies that Feature Infertility

    Twenty Five Movies for National Infertility Awareness Week For the week of National Infertility Awareness Week, we thought it would be fun for our community to binge watch infertility movies. Here is a list of comedies, dramas, documentaries for your view pleasure. Be sure to comment below to share your thoughts on the movie you chose. Private Life: IVF, Egg Donation, Adoption Baby Mama: IVF and Surrogacy Up: Miscarriage Juno: Adoption Raising Arizona: Declining Ovarian Reserve Vicky Donor: Male Infertility Shubh Mangal Saavdhan: Male Infertility Good Newwz: IVF What We Wanted: Fertility Issues Badnaam Gali: Surrogate Mother The Switch: sperm donor He Even Has Your Eyes: Adoption Junior: IVF Then She Found Me: Miscarriage Rabbit Hole: Infant Loss The Light Between Oceans: Miscarriage Maybe Baby: Infertility Journey One More Shot: Infertility Journey What To Expect When You’re Expecting: Miscarriage Eggs Over Easy: Egg Donation, Surrogacy, IVF and Adoption. The Easy Bit : Men Infertility Modern Baby: Embryo Adoption, Infertility After Cancer, Infant Loss Romeo Romeo: Infertility Journey Don’t Talk about the Baby: Infant Loss My Future Baby, IVF

  • Top Christmas Gifts for Those Struggling with Infertility

    Maybe it’s your sister, maybe a good friend, but we know it can be a struggle to know what to get your loved ones struggling with infertility for Christmas. Here is a list of some ideas to help you out (Heads up: lots of gift card ideas)! Money/donations to help with treatments. Gift cards to restaurants or hotels. Pineapple jewelry (like the necklace posted in the link below) or other gifts with pineapples, as they are a symbol of fertility. https://www.etsy.com/search?q=pineapple+necklace+for+infertility&ref=auto-1 Movie Tickets Baking or Meal Kits (especially for those going through treatments). Better yet, for those going through treatments, bring a meal! Self-care gift cards (i.e. massages, manicures/pedicures, facials, etc.) Comfy socks or other comfy clothing for treatment days. We love these socks: https://www.etsy.com/search?q=Infertility%20socks Games or other items that can invite distraction from stress. Gratitude or self-care journals. Gift cards for cleaning services. If they have kids, offer to babysit. Cozy blankets. Books that help with grieving and stress. One suggestion is The Comfort Book by Matt Haig https://www.amazon.com/Comfort-Book-Matt-Haig/dp/0143136666?fbclid=IwAR1PwLQHA_eQWb5co5p5PWMsu2vs6PYpDr6UBGa4wnYROc50DGRJEOdGtrk Scented lotions, bubble bath, etc. (Be careful when giving scented gifts as some have actually been linked to infertility issues. Check with your loved one to see if they are avoiding scented products). Avoiding insensitive comments like “Oh, you can have my kids!” or “Cheer up, it’s Christmas!” A hot cocoa date with plenty of listening and support offered. T-Shirts with infertility themes. We love these from Running With Infertility. https://www.etsy.com/shop/Runwithinfertility Of course, there are plenty of other ideas, but we hope this list at least gets you started. Do you have other ideas? Share in the comments below! By Annie Hamilton

  • 10 Ways to Respond to"When are you going to have kids?"

    10 Ways to Respond to “When are you going to have kids?” With the holidays coming up, this question may be asked more frequently by well-meaning friends and family members. However, this can be triggering and upsetting for the person being asked. Here are some quick responses you can use for this question, some more humorous and some more direct. You can decide what may be most helpful for you in each situation. 10 Ways to Respond to “When are you going to have kids?” “Hopefully 9 months from this morning!” “That is a topic my partner and I are keeping private.” “We have been struggling with infertility which has been emotionally difficult for us. There is a lot unknown right now.” “We don’t know, hopefully soon.” “We are focusing on ________ (traveling, work, saving money for treatments, etc.) right now.” “Let me check my ovulation calendar and I’ll get back to you.” “When we get $15,000 for treatments/adoption. Would you like to contribute to our fund?” “When we decide we don’t like sleep or money.” “This is a topic that is off limits for me. How are you and your family doing?” “That’s a tough subject for me right now, let’s talk about something else.” Remember, how you respond depends on the individual you are speaking with and the situation you are in. Respond in the way that feels best for you and most importantly, remember that you don’t owe anyone any explanations! Happy Thanksgiving!

  • 10 Tips for Surviving the Two Week Wait

    If you’ve gone through infertility treatments such as Intrauterine Insemination (IUI) or InVitro Fertilization, you know how hard the two week wait can be to find out if your treatments were successful. There are multiple emotions that are running through you during this time and it can be difficult to manage them all! So, here are some ideas from UIRC Counselor, McKenzie Niño to make your two week wait more bearable. 1) When not working, hang out with your family or call a friend. Try to avoid feeling isolated. 2) Do activities that get you in the present moment: be all in with whatever you are doing. Like savor a treat, take a mindful walk, do a sensory activity like art or a craft. 3) Physical tasks that engage the body: playing with dogs, working on a house project, exercising, reading, showering, and going for a walk. 4) Meditations for relaxation and sleep. Try Ferticalm app or download fertility specific meditations at circleandbloom.com 5) Be intentional about social media: set a timer and get off pages/threads that are triggering. If a particular social media is particularly triggering, take it off your phone so it is less accessible. 6) Reach out to infertility support friends for validation and venting. 7) Get a pedicure or something else pampering like a massage/facial. 8) Plan a fun date or go out to eat with your husband or a girlfriend. 9) Notice your emotional reactions and that they have a beginning, middle and an end. Try to ride the wave instead of fighting those feelings. Give yourself permission to be in the emotion until it passes. Journal or talk to someone you trust to help you move through the emotions instead of stuffing them. 10) Try yoga at home or a progressive muscle relaxation. (look up boho beautiful yoga on YouTube or The Honest Guys meditations on YouTube). We hope these ideas help! What other ideas do you have?

  • How to Survive Mother's Day with Infertility

    Mother’s Day can be one of the hardest days of the year when you’re struggling to build your family. While friends and family members are celebrating that day, for you, it can feel like your empty arms will never be filled with the child you long for. You may not feel like joining in on the festivities, and we want you to know this is ok. Planning ahead can help you navigate this difficult day. To get through Mother’s Day, here are some suggestions for making it easier on yourself: Acknowledge that Mother’s Day may be difficult. Give yourself permission to feel sad, angry, or jealous rather than trying to push those feelings away. Say no to family gatherings or make your time there brief. If you don’t feel up to going at all, find other ways to show the mothers in your life appreciation. This could involve taking them a gift on another day, taking them to dinner, or something else one on one. When communicating these ideas, it may sound something like: “Because of our infertility, getting together with the whole family for Mother’s Day is really painful right now. But we would love to take you to dinner Friday night to celebrate with you.” Focus on your own mother or another woman in your life who has made a significant impact on you. Plan a spa day together, do service, or find other ways to spend time with her. If you are religious, consider skipping church if it’s a situation that can be triggering for you. This can apply to other community settings as well. Plan a self-care day for Mother’s Day. Go on a hike, get a massage, or binge watch your favorite show. Make this day about YOU and spend it the way you would like to. Plan a weekend with your partner and focus on your relationship. We hope these suggestions make this Mother’s Day a little more enjoyable for you. Please remember this Mother’s Day, on one of the loneliest, most heartbreaking days of the year, you are not alone. Here at UIRC, we offer you love and support as you go through this difficult time.

  • Five Pieces of Advice I Wish I Had

    I started my infertility journey over 25 years ago. Things back then were a lot different then they are now. The one thing that has not changed is the devastation and emotions that come with this diagnosis. In Utah Infertility Resource Center’s Facebook support group, the question was asked, “What's one piece of advice you wish you'd known at the beginning of your journey?” The answers to this question were great and there were five pieces of advice that were mentioned multiple times. I wish I had known these things when I was going through my journey, but I am so glad that those who are fighting through this challenge have so many options available to them. Don’t Wait It is important that if you have been trying to conceive without success for at least 1 year or 6 months if you are over the age of 35 that you don’t wait to make an appointment and visit with a specialist. Many infertility warriors have reported regret for waiting longer or staying with their regular doctor hoping things would happen. There is no shame in seeing a reproductive endocrinologist as soon as possible. It is empowering to get answers so you can make a plan and get started. Many have reported not wanting to hurt their OB/GYN’s feelings for leaving to go to a different office. You need to remember you are not responsible for how others will react to your decisions and you need to do what is best for you and your family. So please if you have been trying for a while don’t wait find a reproductive endocrinologist. Find Support Dealing with infertility and the testing, treatments and questions is a lot to process. You have joined a community that not everyone understands. It is important to find support from others and groups that understand what you are going through and where you won’t feel judged or shamed when you share your very real and very raw feelings. The advice to join a support group whether in person on online is one of the best. Having a safe place to share and help others is a great way to help process all the feelings and emotions you are and will deal with. Advocate for Yourself It is important to be your own advocate. This can sometimes be hard for us women, but we need to realize no one else will be our best advocate. We know what is going on, how we feel, and what we want. Don’t be afraid to speak your mind, share your story and insist that those around you respect your decisions and journey. Everyone’s feelings are justified, and we shouldn’t feel like our stories and heartache are less then someone else. We can’t worry about sounding bossy or rude when we want to try something new or different. Be open with your partner, family and medical providers and stick to your guns. Don’t back down or feel bad for demanding what you want. Be Creative Sometimes when we have to find solutions to hard problems, we have to get creative to find the answers. Infertility is hard and can be both mentally and financially taxing. The cost of treatments and/or adoption is not cheap. Sometimes you need to get creative to help make it happen. When my husband and I were starting out there was no way we could afford the cost of IVF. We were just finishing college, didn’t own a house and had no savings. We had to get creative. We ended up being enrolled in a drug study and applying for a grant. We were accepted to both and ended up not paying for our first round of IVF. There are ways to help pay for all or some of the treatments and fees associated with building your family. Some ideas are grants, fundraisers, crowd funding, yard sales, low interest loans, or radio contests. Every year at the annual Infertility Conference hosted by UIRC there are giveaways including free cycles and discounts for services. Don’t get lost in the cost there are ways to make it happen. It’s Not All Bad At the beginning of your journey, it will look and feel like everything about infertility is awful. I and others can promise you it will get better and one day you can look back on your journey and find the silver linings and the blessings that come from this journey. You will make lifelong friends, learn more about your body then you would have ever imagined, learn coping techniques that you will use in parenting and beyond, appreciate the power of procreation, love your family deeper, learn how to problem solve, become a better communicator, become an advocate, and so many other wonderful things. Finding the positives in the journey of so many things going wrong and being so uncertain can feel overwhelming and impossible, but I know that the positives are there. This is not a club people dream about joining, but if you are here now know there is support and help. Utah Infertility Resource Center offers support groups, counseling, educational consultations, monthly educational meetings, and an annual conference all with the mission to help families get through this journey and realize their dreams. If you are struggling, please reach out. We are here to help and want you to find success and peace.

  • Dealing with April Fool's Day

    With April Fool’s Day this week our Mental Health Monday centers around ways to manage the false pregnancy announcements that often flood our social media accounts. Many people would think it’s harmless to joke around about being pregnant, but little do they know how hurtful it can be to those who have struggled to build their families. So, what can you do to manage those posts? Here are two ideas: Before April Fool’s Day, encourage others to avoid “fooling” others that they are pregnant. Explain why this can be hurtful to couples going through infertility. Remember, it’s ok to advocate for yourself! Make April Fool’s Day a “No-Social-Media-Day” for yourself. It is always okay to take a break from social media and occasional breaks are even encouraged to help with depression and anxiety. We hope these tips help you!

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