Categories > Men’s Health

When it comes to fertility treatment, the emphasis is often on the physical aspects of the process. But we see the Whole You and we realize that your emotional and mental well-being should not be overlooked.

Did you know that research shows the psychological impact of fertility struggles are similar to those associated with conditions like cancer and IVF?

We know that compassionate care & support can make all the difference – helping to create a more positive experience with better outcomes.

A huge multinational study reports that supportive & mental health service offerings have significant positive impacts on achieving pregnancy, because folks actually continue on their fertility treatment journey.

Our Whole Person Fertility Care plans are designed to reduce stress & calm the nervous system while also addressing specific fertility concerns.

We understand that every person’s journey is unique & we’re committed to providing individualized Whole Person Fertility Care that meets the heart of your specific situation.

We want to get to know you, understand your unique circumstances & develop a customized treatment plan for your individual needs.

We aim to be trauma-informed & to build relationships to create a safe, supportive & non-judgmental space for open communication.

We’re here for you & to meet you where you’re at.

In addition to acupuncture and herbs, we offer mindfulness programs, individualized yoga, nutrition, massage & other resources that help you navigate your pathway to parenthood.

We are here to walk every step of the way with you & we’re so honoured to be part of your journey!

Contact us to set up a free 15-minute Connection Call.

One of our fertility experts would love to connect to hear your story & explore how we can support you 💚

References:
PMID: 8142988
PMID: 34756644

beautiful photo from @nushu 

Stress: why & how is it bad for us?

We know that stress is bad for us, but exactly why and how is it bad for us?

A study published in the Proceedings of National Academy of Sciences of the U.S.A. cites that chronic stress changes the activation of genes in immune cells at the bone marrow level. These cells are primed at the level of the gene, so they’re programmed to be even more defensive against external threats, and are even more inflammatory than normal.

Typically, our body’s immune system responds to pathogens with some inflammation. However, in the case of chronic stress, there is no pathogen and the process is mediated by the sympathetic nervous system, which triggers an excessive level of inflammation. When this level of inflammation is present with no real protective or healing role, it actually becomes harmful.

What can we do to reverse impacts of inflammation?

So what can we do to both help manage our stress and reverse the negative impact that resulting inflammation has on our bodies?

My two personal favourite approaches are through acupuncture and mindfulness meditation, both effective in reducing stress and mitigating inflammation in the body.

Acupuncture

I don’t how many times first-time patients look at me dubiously as I reach for a fresh blister pack of acupuncture needles, reassuring them that acupuncture is very relaxing. It’s a little counter-intuitive that being pinned with tiny needles could be ahem… relaxing. But it really is! Despite any doubts, patients agree as some will joke about wishing they could stay in acupuncture all day when it comes time to take their needles out.

For the super skeptics, there is scientific evidence: one study shows that acupuncture decreases levels of Neuropeptide Y, a neurotransmitter secreted by the sympathetic nervous system in response to stress.

As for inflammation, when it is systemic, it can manifest physically in numerous different ways. Depending on each individual’s constitution, inflammation can present as poor digestion, pain, headaches, allergies, insomnia, asthma, pms, irregular menstruation, cramps, endometriosis, infertility, recurrent miscarriage …and that’s just to name a few.

According to Chinese Medicine, how these disorders manifest collectively maps out whether your body’s imbalance is due to deficiency, blockage, pathogenic heat, stickiness, or any combination of these. Once this pattern is determined, stimulation of specific acupuncture points can support your body to re-balance. This meta-analysis of studies speaks to the effectiveness of acupuncture treatment on various inflammatory disorders.

Mindfulness Meditation

The impacts of meditation on stress are more obvious, even if you’ve never tried it, chances are you’ve had some anecdotal exposure to the calming effects of meditation. Especially in today’s fast paced normal, there seems to be a naturally surging movement toward being ‘un-plugged’. People are looking for balance and one of the ways they are finding it is through the practice of being still and present.

A study published in the Journal of Behavioural Medicine in 2014 finds that a group of 174 adults dealing with stress-related problems, illness, anxiety and chronic pain practise mindfulness meditation for 8 weeks and experience symptom reduction as well as improved well-being.

But the positive effects of meditation don’t stop there. Research published in the Journal of Psychoneuroendicrinology in 2014 found that even 8 hours of mindfulness meditation triggers an anti-inflammatory response that is not observed when compared to a control group. Blood samples were taken from two different groups at the beginning and at the end of an 8 hour period. One group was comprised of 19 meditators, who practised mindfulness meditation. The second group was made up of 21 non-meditators who performed leisure activities (like reading and walking) for the same period of time. Despite similar baselines, they found significant down-regulation of pro-inflammatory genes in the meditation group.

So if you’re stressed out and feel like it’s starting to take a toll on your body, consider trying acupuncture and/or mindfulness.

Contact us for a free 15 minute consult to discover how we can help you.

April 23-29 is Canadian Fertility Awareness Week #CFAW

This year, we are joining the conversation to help elevate and redefine (in)Fertility to be more positive and inclusive.

In recognition of the diversity of modern families and that there’s more than one way to build a family, this year we are super happy and excited to join in the celebration of #CanadianFertilityAwarenessWeek

We are helping to raise awareness about the often stigmatized fertility struggles that #1in6 Canadians experience to build their families and to empower those who need access to fertility care to build their dream of becoming parents.

We believe in Whole Person Fertility Care.

Stay tuned for more juicy info throughout the month of April and for some exciting collaborative events we have planned for you for Canadian Fertility Awareness Week

February 4th is World Cancer Day and it’s an opportunity to raise awareness about cancer and the impact it has on individuals, families, and communities around the world.

Cancer & Fertility Preservation

One of the lesser-known impacts of cancer is the effect it can have on fertility. Many cancer treatments, including chemotherapy, radiation, and surgery, can cause infertility and make it difficult for individuals to start a family after their cancer journey is over.

Fertility preservation is the process of preserving a person’s ability to have biological children before undergoing cancer treatment. It can include methods such as cryopreservation (freezing) of sperm, eggs, or embryos, ovarian tissue freezing, and gonadal shielding during radiation therapy. This allows cancer patients to have the option of having biological children in the future, even if their fertility is affected by the cancer treatment.

Fertility preservation is an important option for cancer patients of reproductive age and should be discussed with healthcare providers before treatment. This gives patients the option of having biological children in the future, even if their fertility is affected by cancer treatment.

When facing a cancer diagnosis, one of the concerns that may arise is how the treatment may affect fertility. Fertility preservation is the process of preserving a person’s ability to have biological children before undergoing cancer treatment. Here is an overview of a few methods that could be an option to preserve fertility.

Cryopreservation

Cryopreservation involves freezing sperm, eggs, or embryos for future use. This method is a good option for individuals who have not yet started a family and want to preserve their fertility before undergoing cancer treatment.

Ovarian tissue freezing

Ovarian tissue freezing is a method where a piece of ovarian tissue is removed, frozen, and stored for later use. This method is usually used for women who have not yet reached menopause. The tissue can later be transplanted back into the patient’s body to restore ovarian function and fertility.

Gonadal shielding

Gonadal shielding is a method where a shield is placed over the ovaries during radiation therapy to protect them from radiation exposure. This method is usually used for individuals who are undergoing radiation therapy to the pelvic area.

Ovarian suppression

This method involves the use of medication to temporarily suppress the ovaries from ovulating before cancer treatment. This method is usually used for individuals who are undergoing chemotherapy and help to protect the ovaries from the harmful effects of cancer treatment.

Diet

Making certain changes to your diet can help preserve fertility. Eating a diet rich in antioxidants, omega-3 fatty acids, and vitamins and minerals, such as vitamins E and C, may help protect eggs and sperm from damage.

It’s important to note that not all cancer patients are candidates for fertility preservation, and the decision to pursue it should be made on an individual basis, taking into account the type of cancer, stage of cancer, treatment plan, and patient preferences. It’s important to consult with a healthcare professional as soon as possible to evaluate your options, and make an informed decision based on your personal circumstances.

Cancer & Acupuncture

In a cancer diagnosis, it can be difficult to navigate the physical and emotional aspects of treatment. However, acupuncture can be a valuable tool to help support cancer patients through their journey. Acupuncture has been found to be safe and effective in improving overall health and well-being, and can also be used to support fertility preservation.

Acupuncture has been found to improve ovarian function and increase blood flow to the ovaries, which can be beneficial for patients undergoing ovarian tissue freezing or egg freezing. A study published in the Journal of Assisted Reproduction and Genetics found that “acupuncture can improve ovarian function and increase blood flow to the ovaries” (Siterman, et al., 2017).

Acupuncture can also help to reduce the side effects of cancer treatment, such as nausea, fatigue, and stress. A study published in the Journal of Clinical Oncology found that “acupuncture can reduce the side effects of chemotherapy” (Smith, et al., 2016). This can be important for cancer patients undergoing fertility preservation, as the side effects of treatment can make it a difficult process to go through.

Acupuncture can also help to improve overall health and well-being, which can be important for cancer patients undergoing fertility preservation. A study published in the Journal of Alternative and Complementary Medicine found that “acupuncture can improve overall health and well-being in cancer patients” (Smith, et al., 2016).

Fertility preservation is an important option for cancer patients of reproductive age. Acupuncture can improve ovarian function and blood flow to the ovaries, reduce the side effects of cancer treatment, and improve overall health and well-being. It’s always recommended to work closely with your healthcare provider to determine the best integrative treatment approach for each individual.

To find out more about how we can support you through cancer treatment, schedule a free 15-minute Q&A consultation with one of our acupuncture specialists.

References

PMID: 28482596
PMID: 26887135
PMID: 26887135

Beautiful photo: @yaseminvollmond

Beginning Anew

In Vietnamese, we say, ” Chúc Mừng Năm Mới! “

The lunar year begins anew bringing Water Rabbit energy (or Water Cat energy in the Vietnamese zodiac).

I love lunar new year activities & how they carry meaning & intention for beginning anew. We often look at the new year with hope, making resolutions & promises for improvement.

As the new year is an opportunity to begin anew – so is every moment. Each present moment is like none before & it’s an opportunity to start fresh.

The Seeds Within Us

Everything within us can be viewed as a seed. In this way, we can see that our inner seeds of joy, peace, happiness, as well as depression, anger & jealousy, etc… all arise through being nourished in some way.

With all of these seeds within us, we see that some are bigger than others. Most of them are watered more often by habit energies.

What seeds within us have we been habitually watering & what other seeds are available for us to water instead?

If we see that our physical body, thoughts & emotions all exist through nutriment, perhaps we have more choice in what we nourish & how.  

Everything that we take in can be viewed as either nourishing or depleting. The foods we eat, the sense impressions we take in (sounds, sights, sensations through touch, smells). Even our motivations can be either nourishing or depleting. Stopping to become aware of the underlying motivations to our speech & actions, which can also arise from habit energy creates space for us to water a new seed of motivation.

Watering Seeds for the Lunar New Year

Here’s a practice to help you intentionally water seeds for the new year:

• Make a list of all of the things in your life that are currently nourishing to you.
  
  
• Make a list of all of the things in your life that are depleting to you.
  
  
• Make a concrete plan to remove the depleting activities & prioritize making time & space for that which is nourishing.

May we all begin anew beautifully in this new lunar year!

More Mindfulness

To learn more ways to bring mindfulness into your life & to support your fertility journey, check out @mindfulnessforfertility or mindfulnessforfertility.com

Our next online program begins Jan 30^th, we hope to see you then!

What is Neuroplasticity

90% of the Brain’s activity occurs beneath conscious awareness. Even though it may seem that we have control over how we think, feel & behave, we often get swept away by strong emotion & react in ways that automatically occur out of unconscious habit. 

Neuroplasticity is the brain’s ability to change & grow. The brain is continually reshaped by our life experiences & our thoughts. How we focus our awareness determines which networks in the brain become strong & which ones become weak & lost.

Mindfulness & Neuroplasticity

So the more we worry, the better we become at worrying. But if we practice being calm, clear & focused, then we increase our capacity to settle our mind & nervous system. This allows us to take information in with more clarity, accuracy & objectivity, enabling us to manage challenging situations more skilfully.

When we cultivate our mindfulness skills, we still experience negative feelings, but mindfulness actually rewires the brain and strengthens the neural pathways for resilience. It helps us to be less reactive to stressors, to manage and recover more quickly from stress, and to decrease the negative impacts of chronic stress on our bodies. 

Mindfulness-Based Stress Reduction

MBSR is an intensive 8-week, once weekly, group program developed by Dr. Jon Kabat-Zinn and associates at the University of Massachusetts Medical School in 1979. It is now an internationally acclaimed program with a growing body of research supporting its psycho-physiological benefits. 

It is also used as a standard in studies researching the benefits of Mindfulness, including (but not limited to) reduction of inflammation and stress, and increase in immunity. 

Through practical training in mindfulness, cognitive behavioural and self-regulation skills, participants learn to cultivate a different relationship with stress and to develop skillful and healthy strategies in response to challenging situations. 

Upcoming Program

Monday evenings
Sep 12 – Nov 14

Join us for this fall’s 9-week program with Hannah Marsh and Dr. Alda Ngo, who are both Certified MBSR Facilitators with the Centre for Mindfulness Studies.

This will be a highly interactive web-based program using Zoom.

REGISTER HERE

WHEN

Mandatory Orientation:
Monday, September 12th
5:45 – 8:30pm PT | 6:45 – 9:30pm MT

8 weekly classes:
Mondays, Sep 19 – Nov 14 (No class October 31)
5:45 – 8:15pm PT | 6:45 – 9:15pm MT

Day of Mindfulness Retreat:
Sunday, Oct 30
8:30am – 1:30pm PT | 9:30am-2:30pm MT

WHO

This psycho-educational program is suitable for anyone looking for practical tools to deal with chronic stress and its negative impacts on the body as well as to improve their overall health and well-being.

COST 

Sliding Scale* $325 – $400 – 475 + GST

*Please pay more, if you can, to help support those less able to pay.

Accessibility is important to us, scholarships are also available to those for whom cost is a barrier.
Please contact us for more information: hannah@beinghere.ca

Cancellation policy

Cancellations received prior to the first session (Sep 19th) will be refunded minus a $100 processing fee. No refunds will be issued after that date. 

We reserve the right to cancel this program due to unforeseen circumstances; if this should occur, registrants will be granted full refunds.

REGISTER HERE

Registration Deadline: Monday, September 5th

Listen to Whole Family Health’s Dr. Alda Ngo and Dr. Caitlin Dunne from PCRM speaking to Canadian Infertility Awareness Week 2022.

From CBC RadioActive: This Saturday, a virtual event is taking place to help those struggling to have children. Dr. Caitlin Dunne is a Reproductive Endocrinologist, and Co-Director of the Pacific Centre for Reproductive Medicine, and Dr. Alda Ngo is a Doctor of Chinese Medicine and Acupuncture. They will be bringing their expertise on infertility to the discussion and join us to tee up the event.

For more information on how we can support you on your fertility journey, please contact us for a free 15-minute Q&A Consultation.

When it comes to enhancing fertility, it is so important for both partners to be involved in the process of optimizing their overall health.

Often we only see one partner at our clinic seeking specialized care in order to optimize their fertility. However, optimal fertility takes more than just one person. Statistically, sperm-related infertility contributes to upwards of 40% of infertility cases (1). 

Sperm Parameters On The Decline

The quality of sperm has been taking a downward trend for decades. For example, in 1992, the average amount of normal sperm morphology (shape) was at 15% (2). Today, The World Health Organization considers normal sperm morphology to be at 4% – implying that it is normal that 96% of sperm do not develop and mature optimally.

A meta-analysis study published in 2017 cites that among 43,000 people in North America, Europe, New Zealand and Australia – sperm counts per mL of semen had declined by more than 50% between 1973 to 2011. Furthermore, total sperm counts were down by almost 60% (3).

Reasons for Worldwide Decline In Sperm Health

A recent 2020 review suggests that lifestyle changes, pollution, environmental/work factors, the increased use of electronic equipment, and dietary factors contribute to the quality of sperm (4). A high BMI, smoking, drugs, and STI’s can also contribute to the decline. Fortunately, studies show that regular acupuncture treatments, as well as lifestyle, and education changes can increase chances of conception. 

Acupuncture Improves Sperm Health

Fertility and Sterility published a comparative study (2005) with 40 participants with low sperm counts, poor motility (movement), and poor morphology (development)(5). 28 of the participants received acupuncture twice weekly, for five weeks. The data showed a significant increase in normal sperm morphology and total motility in the group receiving the acupuncture treatments. The study concluded that acupuncture could benefit one with infertility factors by improving sperm quality.

In a 2008 randomized controlled trial, 231 candidates with oligospermia (low sperm count) and asthenospermia (reduced motility) were divided into three groups (6): the first group received a 3+ point protocol with electroacupuncture, the second group was supplemented with Chinese herbs, while the third group received both electro acupuncture and herbal treatment. The outcome measures were semen density, vitality, and acrosomal enzyme activity. The effective rate of increase in these measures for groups one and two were 67.6% and 68.3% respectively. But with with the combination treatments in group three, there was a significant increase in effectiveness of 84.6%   

A 2003 prospective controlled and blind study researched the use of acupuncture as an adjunct to moxibustion therapies in patients with abnormal semen concentration, morphology, and motility (8). The patients were randomized into a test group that received the acupuncture and moxa treatments as well as a control group that didn’t receive the treatments. The results showed a significant increase in percentage in total functional sperm for the group who received acupuncture with moxibustion. 

How Does Acupuncture Benefit Sperm Health

Acupuncture has a cumulative effect, and in some cases depending on infertility factors, may need more time and consistent treatments to resolve. You wouldn’t expect to have a six-pack after one workout!

At Whole Family Health we base our treatment plan protocols on evidence-based fertility studies, tailored to your unique manifestations. 

Acupuncture is able to increase blood circulation and nerve conduction to the reproductive organs. The reproductive organs are then able to optimally produce and mature the sperm, regulate the temperature, and induce proper hormone signalling. 

Depending on your timeline, and if you are doing IVF treatment, our treatment protocols are based on research. We recommend treatments anywhere from once to twice weekly for 5 – 12 weeks, keeping in mind that it takes 72-90 days for sperm to fully mature. By working with you during this key preconception spermatogenesis period we can create the best conditions for the sperm to develop and grow to their peak potential. 

Lifestyle, environment, and what you put into your body can have great influence on sperm quality. Fertility specialized acupuncturists listen to your fertility journey to help provide lifestyle, diet, and supplement recommendations to optimize your sperm health. 

For more information on how we can support your fertility journey, feel free to contact us for a free 15-minute Q & A consultation.

Image: https://www.instagram.com/ambarazcorra/

References

(1) PMID: 15049583
Male factor infertility: Evaluation and management
DOI: 10.1016/S0025-7125(03)00150-0

(2) PMID: 11387287
Semen parameters, including WHO and strict criteria morphology, in a fertile and subfertile population: an effort towards standardization of in-vivo thresholds
https://doi.org/10.1093/humrep/16.6.1165

(3) PMID: 28981654
Temporal trends in sperm count: a systematic review and met-regression analysis
https://doi.org/10.1093/humupd/dmx022

(4) PMID: 32168194
Reasons for worldwide decline in male fertility
DOI: 10.1097/MOU.0000000000000745

(5) PMID: 16009169
Quantitative evaluation of spermatozoa ultrastructure after acupuncture treatment for idiopathic male infertility
DOI: 10.1016/j.fertnstert.2004.12.056

(6) PMID: 19055284
Clinical observation on electroacupuncture and Chinese drug for treatment of oligospermia and asthenospermia of the male infertility patient]
https://pubmed.ncbi.nlm.nih.gov/19055284/

(7) PMID: 14695986
Effects of acupuncture and moxa treatment in patients with semen abnormalities
https://pubmed.ncbi.nlm.nih.gov/14695986/

SATURDAY, APRIL 30
2 – 4PM MDT

FREE ONLINE EVENT:

IN PARTNERSHIP WITH PCRM

Are you Trying To Conceive?

#1in6 people struggle with fertility in Canada.

April 24 – 30 is Canadian Infertility Awareness Week – an opportunity to honour and empower those struggling with infertility.

Join us for this free online event to de-stigmatize infertility and to support you as you navigate your fertility journey.

Join the Whole Family Health Fertility Wellness Specialist Team, in collaboration with Dr. Caitlin Dunne from Pacific Centre for Reproductive Medicine (PCRM) for this informative and empowering online event.

This event is open to anyone who would like to attend.

Saturday, April 30th
2 – 4pm MDT

To Register:
info@wholefamilyhealth.ca
780-756-7736

EVENT PRESENTERS:

NAVIGATING INFERTILITY TREATMENTS & BUSTING COMMON MYTHS ABOUT IVF

Dr. Caitlin Dunne
Co-Clinical Director of PCRM, Reproductive Endocrinologist

Dr. Dunne will speak to fertility treatment options and help to debunk common myths about IVF. She will also be available for a Q&A to answer your questions about fertility treatment.

INFERTILITY & STRESS

Dr. Alda Ngo
WFH Co-owner, Registered Dr of TCM & Acupuncturist, Fellow of the ABORM, Co-Director of MindfulnessForFertility.com

Dr. Alda will discuss infertility stress and share some accessible tools and resources that will help to decrease stress and cortisol to increase resilience on your fertility journey.

NATURAL LIFESTYLE FACTORS

Christina Pistotnik
WFH Co-owner, Registered Acupuncturist, Fellow of the ABORM

Christina will share some natural and simple lifestyle factors that you can incorporate to support your overall wellness and fertility health.

ACUPRESSURE FOR FERTILITY

Catherine Woodlock
WFH Registered Acupuncturist

Catherine will share some acupressure points you can use at home to help improve circulation, manage hormonal symptoms and support your fertility.

MASSAGE FOR REPRODUCTIVE WELLNESS

Candice Cole
WFH Registered Massage Therapist

Candice will share self-massage techniques you can use at home to help you relax and alleviate tension build-up.

FERTILE FOODS – 5 NUTRITIONAL TIPS FOR FERTILITY

Kathryn Simmons Flynn
WFH Certified Nutrition Consultant, Founder of FertileFoods.com, Author of Cooking For Fertility and Co-author of The Fertile Secret

Kathryn will share her 5 top nutritional tips for nourishing fertility.

To Register:
info@wholefamilyhealth.ca
780-756-7736

Let me first start off by saying I have nothing against the culture of “New Year, New Me”, but making a list of resolutions can be daunting, unrealistic, and unenjoyable.

If you’re not big into making New Year’s Resolutions that is completely okay. Unfortunately, societal pressures and obligation is what drives a lot of people to become a whole new, fancier, and better self. The big question for me is what is better and how long will it take until you are fully satisfied? Even once we achieve our goals, how long until we fall out of these good habits?

I believe goals and practices can be set at any time, new years is overrated. I used to have this nonsensical rule that I could hold off starting my goal until the beginning of the next week. More often than not, the beginning of the week would roll around and I would lack all motivation and push starting further and further away. Not much was getting accomplished, and I was feeling bad for procrastinating something that would essentially benefit me.

Movement

While I’m not big into listing off numerous long-term goals, I want to reinforce how important movement is to incorporate in your daily life. For myself, and possibly many others, my long term/life-long goal is to improve my mobility to benefit my physical and mental health. Movement is so important to the body as it promotes cardiovascular health, fights back anxiety and depression, and releases endorphins.

Back in November, every morning my muscles felt tense and stiff, as if I did an intense workout the night before. Except I hadn’t – I had barely moved.

Since the pandemic, I had become more sedentary than ever. I knew I had to start moving more. But I wanted it to be fun and not painful. Also, it was in the middle of a week in November, no official way to start a daily practice. I truly did debate just holding it off until the New Year, but that made no sense. I was feeling so stagnant and fatigued.  

I started practicing some basic yoga I had remembered from previous yoga classes I took. It felt so refreshing to start moving again, the practice only took around 20 minutes and the next morning I was stiff, but in the areas I had stretched. This wasn’t the same groggy stiffness I was used to either, it felt like the muscles were finally being used again.

Because it felt so good and it put me in a relaxed mood afterwards, I made a conscious effort to be kind to myself and avoid discouraging myself. Moving everyday started becoming a daily practice, some days would last an hour and others 10 minutes. But I gave myself patience and the space to grow. 

Online Resources

I am so grateful for the vast content you can find online. While the internet’s endless content can be a blessing and a curse, I chose to really utilize all the free, low barrier entry ways to experiment with personal growth.

Putting on yoga videos and guided meditations have become a fun daily ritual I’ve adopted. There’s an endless stream of really awesome daily full body workouts (without equipment), Tai Chi lessons, and Qi Gong (breath-work) practices that are just clicks away.

Don’t forget to modify those videos to your speed (practice 10 minutes a day first and then increase when you’re ready), you don’t have to start on hard mode. You just need to begin! 

Baby Steps

I recommend baby steps. Take your goal day by day.

Start by making small adjustments and if those are working out for you and you’re happy, then you can move forward with what’s comfortable. It’s okay to respect your limitations and give yourself room to grow. You don’t have to race or push yourself to the extreme. It’s totally okay to have off days, but just remember that doesn’t mean you failed or gave up. 

Habit Forming

Consistency will help it get easier and ease it into your daily lifestyle. A study published in the European Journal of Social Psychology (2009) found that it takes a person 18-254 days to develop a new habit, and around 66 days for a new behaviour to become automatic.

Everyone’s journey is unique, and it doesn’t have to be linear. But once that habit is set, it becomes a daily ritual you’ll miss when you can’t practice it. Set those positive daily intentions and affirmations in the morning to help motivate you. It’s okay to be your own cheerleader. You’ve got this!

To find out more ways to support your health and wellbeing, contact us for a free 15-minute phone consultation.

Image @aolanow

References

DOI: 10.1002/ejsp.674