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Mindfulness

Mindfulness supports the cultivation of awareness of difficult psychological states while normalizing and accepting them, thereby increasing the capacity to respond to stress with resilience.

A study published in Fertility and Sterility shows that Mindfulness-Based Programs for Infertility are an effective psychological intervention for those experiencing infertility, increasing resiliency and decreasing psychological distress (4).  

Whole Family Health and Elements of Health have teamed up to provide Mindfulness-Based Stress Reduction programs for fertility. By taking part in a program geared towards fertility with people who might have a similar experience to yours, your experience is validated and your ability to cope increases, helping to navigate challenging circumstances.

For more information on Mindfulness for fertility and upcoming events click on this link: https://mindfulnessforfertility.com/

If you would like to find out more about how we can help you, please feel free to schedule a free 15-minute phone consultation.

Resources

PMID: 23809500

Image: @fieldandsea

Experiencing fertility issues can be extremely stressful. In fact, research published by the Journal of Psychosomatic Obstetrics and Gynecology found that the psychological symptoms of those having fertility issues were comparable to those who were diagnosed with cancer or a cardiac condition (1). 

The authors suggested that it is important for those experiencing fertility challenges to have psychosocial interventions. Therefore, it can be inferred that it is important to find ways to help cope with stress.

I’ve already shared in a recent blog about how healthy sleep can decrease stress and support fertility, in my upcoming blog series, I’ll be sharing my next top 4 choices to help you decrease stress while you are on your fertility journey.

Here’s my first recommendation and stay tuned for the rest!

1. Acupuncture 

Regular acupuncture treatments can help decrease stress and help with blood flow. Blood flow is usually restricted to certain body parts when we are stressed, and this impacts fertility. 

A study done using ultrasound to measure blood flow proved that after acupuncture, blood flow did increase blood flow in the arteries (2). 

Basically, when we’re stressed, the body increases Cortisol production. This encourages more blood flow to the brain, some organs and to the big muscles (in the past this was to help people run away from something dangerous). This also means that it diverts blood flow away from the reproductive organs. We want good blood flow to go to the reproductive organs to encourage conception. 

Another research indicated that acupuncture treatment not only activates distinct brain regions caused by imbalance between the sympathetic and parasympathetic activities, but also modulates adaptive neurotransmitters in related brain regions to alleviate autonomic response which controls the fight-or-flight response (3).

If you would like to find out more about how we can help you, please feel free to schedule a free 15-minute phone consultation.

Resources

1. PMID: 8142988
2. PMID: 22778772
3. PMID: 23762116

Image: @imangibson

Dr. Alda Ngo is honoured to be invited to moderate a Virtual Book Event on Thursday, May 20th at 6pm MT.

Audreys Bookstore is hosting a book event with author, Myriam Steinberg, who has just published her deeply moving tragicomic graphic memoir, Catalogue Baby: A Memoir of (In)fertility, about a single woman’s efforts to conceive in her forties. 

Myriam is a dear friend of Dr. Alda, who had the privilege of supporting Myriam along her journey toward motherhood. Myriam will be talking not only about her experience trying to birth her “rainbow” babies, but also about the process of writing such an emotionally charged memoir while still going through her fertility journey(!).

ABOUT THE BOOK

A few months after Myriam Steinberg turned forty, she decided she couldn’t wait any longer to become a mother. With her family and friends to support her, Myriam began her journey as a Single Mom by Choice that was far from straightforward.  

Whether it was choosing donors or opting for one medical procedure or another, she grappled with a wide variety of difficult decisions. She experienced not only the soaring highs and devastating lows of becoming pregnant and then losing her babies, but also the silences, loneliness, and taboos that often surround the loss of a pregnancy.

Although the lack of understanding and language around fetal loss and grief often made it very hard to navigate everyday life, Myriam nonetheless found solace in the community around her who rallied to sustain her. 

Beautifully illustrated by Christache, and told with humour, honesty, and courage, Catalogue Baby is one woman’s story of tragedy and beating the odds, and is a resource for all women and couples who are trying to conceive. This book is a compassionate portrait of fertility and infertility that hasn’t been seen before. 

EVENT INFO & REGISTRATION

Date: May 20, 2021
Time: 6 p.m. (MST)

Register for the event here:https://www.eventbrite.ca/e/myriam-steinberg-virtual-launch-for-catalogue-baby-tickets-153383398875

For additional info, please visit www.cataloguebabynovel.com and Instagram at @catalogue_baby. 

GET THE BOOK

If you would like to purchase and read the book ahead of the event, you can get your copy at Audreys Bookstore.*

The store is closed to browsing, but they are offering delivery or curbside pick-up at 10702 Jasper Avenue, Edmonton, AB

Order on-line: www.audreys.ca

Order by phone: 780-423-2487

Order by email: audrey@audreys.ca

REVIEWS

This book should be required reading for anyone working in the fertility field, as they are unlikely to find a more potent psychological study of a persistent individual experiencing infertility and loss….I found Christache’s visuals sublime, Steinberg’s story gripping
– Women Write About Comics

Catalogue Baby: A Memoir of (In)Fertility[is] an extraordinary feat of visual storytelling 
– Foreword Review

Steinberg’s solo-mother-by-choice perspective and accessible, well-paced graphic storytelling brings a fresh angle to the pregnancy memoir canon.
– Publisher’s Weekly

Warning: you’re going to need to set aside some uninterrupted time to savour Myriam Steinberg’s new graphic novel, Catalogue Baby: A Memoir of (In)fertility because it is hard to put down.
– Ormsby Review

Graphic novels are well known for tackling a wide-range of topics and presenting them in ways that convey the subject’s emotional experience in image and script. Catalogue Baby certainly succeeds…. Christache’s capturing of the experiences… is perfect.
-Vancouver Sun

“A bracingly candid, fearless, and funny look at the misconceptions of conception and the emotional rollercoaster of fertility. Myriam Steinberg has turned her journey of heartbreak and healing into something wonderfully alive.” 
—Elan Mastai, writer/producer of THIS IS US and author of ALL OUR WRONG TODAYS.

Dr. Alda Ngo had the pleasure of joining a roundtable on Real Talk With Ryan Jespersen, one of Canada’s most popular live talk show/ podcasts.

Dr. Alda was joined by 3 other people intimate with the infertility journey, Ryan Jespersen himself sharing about his own experience.

A wonderful and meaningful conversation on infertility from the inside, the thoughts, emotions, the logistics, finances and a little bit of science.

Here’s the write-up:

It’s Canadian Infertility Awareness Week, so we check in with Dr. Alda Ngo, Kristina Melia, and Linda Hoang. What new options exist for Canadians hoping to start a family, what are some of the most significant barriers they’ll face, and what proactive steps can people take to improve their chances?

Join us for our free virtual CIAW event: Infertility During A Pandemic. Sunday, April 25th 2-330pm MT as we team up with Dr. Caitlin Dunne from PCRM and 3 courageous fertility patients who share their stories. Contact us for more info and to register.

If you’d like to learn more about how we can support you on your fertility journey, book a Free 15-minute Phone Consultation with one of our fertility specialists.

As I witness so many brave people share their stories, in honour of CIAW & helping to normalize the conversation around infertility, I will take the opportunity to share my own story. I am #1in6

I’ve been working in fertility health since 2007 & for a good 7 plus years of this time, I found myself in my own struggle. Being immersed in it, it was both a blessing & a curse to be working in the industry, as I struggled to find a single moment when the thoughts & emotions associated with infertility didn’t dominate.

It was a rollercoaster of hope & disappointment & I was fortunate to know very well that I wasn’t alone but still held it close & couldn’t speak of it openly because it felt sensitive & private & I never quite knew when I would well up & cry. It was always just right under the surface & I felt the need to hold it together, so I held it mostly inside.

I did all the things & at times I did none of the things. It wasn’t a linear path, but I did my best to meet every moment with as much awareness & kindness as was available to me. Finally after much hope & heartache, surgery, acupuncture, herbs, healthy eating, terrible eating, yoga, exercise, languishing, loving my partner, wanting to strangle my partner, miscarriages, IUI’s, supplements, & the like… we managed to conceive our son.

Funny enough, there I sat in a 10-day silent meditation retreat, in the surrealness that the home pregnancy test I took in the retreat centre bathroom was positive. There I sat with the disbelief, the excitement, the happiness, the fear & the dread of another loss & couldn’t speak of any of it. Being with it in silence and watching the storm of thoughts & emotions for another 7 days. The culmination of 7 years into 7 days of silence with nothing to do but watch & accept & breathe with it all.

May you find the inner space and calm to recognize and take good care of what you do have control over, while cultivating openness and deep acceptance of whatever outcome you don’t have control over. Be kind to yourselves.

We have upcoming Online Mindfulness For Fertility programs by donation. For more information, go to www.mindfulnessforfertility.com

Planting Seeds

I am so excited to be getting a head start on my garden this year. I’ve started planting my seedlings indoors. Am I the only one who gets extremely excited seeing tiny little leaves poking through the soil?! When I look at the steps I’ve taken to help nurture and grow these seeds into healthy plants, it reminds me of our own fertility.

I wanted to be sure that the seeds had the proper environment to start their growth and thrive by using nutrient rich soil, plenty of sunlight, fresh water, and even little good music. Maybe I am the crazy plant lady after all… But these basic needs do affect how well and healthy these seedlings will grow. So how can we set the stage for our own seeds. Where do we begin?

Nourishing The Soil

In our busy schedules it’s so very easy to neglect our diets. You may find yourself rushing through your day to find it’s already dinner time, you haven’t had a chance to even plan a healthy meal and you turn to a quick option such a take out. 

To help avoid us getting caught in this cycle, I recommend starting your Sunday off by making it a family affair. Get your household involved and plan your meals for the week. Bonus points if you can meal prep! This will help take the stress out of what you are making for the week and allow you to choose healthy nutrient-dense meals. 

This will help you limit the consumption of refined sugar, carbs, dairy, which all can negatively affect our reproductive systems. Why should we do this? Because it affects how your cells function!

As seen in data collected from the Nurses Health Study II, the following were associated with enhanced fertility:

·         Higher intake of dietary sources of non-heme iron (green leafy vegetables and other plant foods relatively high in iron)

·         Higher intake of high-fiber, low glycemic carbohydrates.

·         Lower intake of animal protein and greater intake of Vegetable Protein

·         Lower intake of trans-fatty acids and greater intake of monounsaturated fats

·         Higher frequency of multivitamin use

·         Not smoking

·         Being physically active (30 minutes of more of vigorous activity per day)

·         BMI between 20 and 25

·         (This wasn’t in the study) but being kind to ourselves, having grace with ourselves. Fertility journeys can be full of ups and downs. We often are so hard on ourselves, but just as you love and nurture others, give the same to your own garden.

So, bring out your old school hard copy calendars and start prepping some healthy fertile foods. If this still feels overwhelming to you, we have an amazing nutritionist on our team, Kathryn Flynn, author of Cooking for Fertility and co-author of The Fertile Secret. She is located in the US, but offers online nutritional consultations and programs for fertility. She applies Eastern food cure principals, which are in alignment with our treatment plan. Here is a link to her website: https://fertilefoods.com.

Not only is it important to make healthy food choices, mealtimes also impact your overall health. In Chinese medicine the peak time for our stomach to digest is 7-9am. This is an important time to try to have your breakfast, to allow our bodies the optimal energy they require for processing our food properly. The same applies with dinnertime, we should be trying to get dinners in earlier than 7-9pm as this is the stomach’s rest period.

These are some lifestyle changes that you do have control over. Oftentimes with fertility, it can feel as though you don’t have control over anything. But you do! So whether you are preparing your body for TTC or have been on your fertility journey, I hope you are able to implement some of these suggestions. It’s good to reflect and ask yourself, have you been fuelling your body and cells with the proper nutrients? Have you been hydrating yourself? Have you taken the time to be present and fill up your own cup?

Ask yourself, what does your garden need today?

PMID: 17978119

Image: Rosegrown.com @rosegrown

According to the APA (American Psychological Association) it is best to get 7-9 hours of sleep per night. When people are not getting the appropriate amount or quality of sleep, their stress increases. 

A nationwide cohort study out of Taiwan found that people who suffer from insomnia were almost four times more likely to struggle with fertility compared to those who were well-rested (1).  

Sleep Hygiene

Sleep hygiene is important in order to get good quality sleep. 

Here are some tips for improving your sleep: 

• Keep sleep patterns regular and sleep between 10 pm and 7 am:
  Try to go to bed and wake up at the same time every day. Schedule permitting, aim to be in bed by 10pm and wake no later than 7am. 
  You’ll feel better if you are awake during sunlight hours. Once you get into a routine where you’re getting enough sleep each night (even on weekends) you won’t miss the weekend sleep-ins after awhile. 

• Light/darkness support:
  If it’s not possible for you to sleep when it’s dark and rise when it’s light, you can try using blackout curtains and a sunrise/light alarm to simulate those conditions at off-times.

• Stop caffeine intake by a certain time:
  When trying to conceive, you should already be limiting your caffeine intake. But in terms of improving sleep habits, caffeine consumption should stop at least 4-6 hours before going to sleep.

• Turn off technology:
  Turning off backlit electronics at least 30 minutes before bed is essential. Devices like cell phones, tablets, readers, and computers emit short-wavelength enriched light, also known as blue light.
  
  Blue light has been shown to reduce or delay the natural production of melatonin in the evening and decrease feelings of sleepiness. Blue light can also reduce the amount of time you spend in slow-wave and rapid-eye movement (REM) sleep, two stages of the sleep cycle that are vital for cognitive functioning.

• Relax your mind:
  You might be used to finishing up some last-minute tasks prior to bed. However, it’s best to skip things that might stay on your mind as you go to bed. Try doing relaxation techniques like meditation or breathing exercises instead.

• Spend time outdoors:
  Spending an hour in sunlight each day can help with quality of sleep and the ability to fall asleep. This hour does not have to occur all at once, you can break it up into increments that fit into your schedule. For example, try to have lunch outside, take walks, and play with pets outside.

• Short term melatonin intake:
  If you suffer from Delayed Sleep-Wake Phase Disorder (DSWPD) -a circadian rhythm disorder, I typically suggest taking a small dose of melatonin for 2-4 weeks to reset your circadian rhythm.
  
  It is best to stick to short durations with breaks in between, because there is a possibility of long-term use of melatonin negatively affecting your own natural production of melatonin.
  
  Please consult with a qualified practitioner for dosing and melatonin supplementation scheduling. 

To find out more about how we can help you reduce stress and support your fertility, book a free 15-minute phone consultation with one of our fertility specialists.

References

1. PMID: 29136234

I had the honour and pleasure of chatting with Dr. Sarah from She Found Motherhood about our Mindfulness for Fertility & Pregnancy Loss programs.

Dr Sarah is an inspiring family, maternity and addiction physician based out of Victoria, BC.

We chatted about the ins and outs of becoming parents as healthcare professionals, and how this has informed our medical practices. We also chatted about the power of mindfulness, the research, how it works and how it can increase resilience through your fertility journey and through pregnancy after infertility or miscarriage.

Subscribe and listen to the She Found Motherhood Podcast here.

A little more about She Found Motherhood:

Drs. Sarah and Alicia answer common questions such as: I’m pregnant what do I do? are my symptoms in first trimester normal? What to expect for labour and delivery? How will I know about breastfeeding? How do I care for my newborn?

She Found Motherhood aims to help take the anxiety out of pregnancy and the journey through childbirth to parenthood. We discuss the fourth trimester and how to care for your newborn. We discuss mental health in pregnancy and the postpartum period and how to navigate changing relationships. We discuss newborn sleep, starting solids and even our tips and tricks for all topics given we have had 5 kiddos between the two of us.

Are you looking for evidence based, high quality information to help you make decisions through your pregnancy, labour & delivery and postpartum journey? If so you have come to the right spot! Make sure to subscribe to make sure you don’t miss out on any episodes!

Four years ago, I was sitting in my Traditional Chinese Medicine gynaecology class completely blown away by the criteria for a healthy period.

Details were shared about the consistency of the flow, the amount, the colour of the blood… the absence of pain. To me it seemed so strange.

Intense period cramps and low back ache aren’t…normal?

I grew up with five sisters, a decent sample size for one family, and it seemed fairly normal to have PMS and to be taking at least a few Advil during each cycle. 

I distinctly remember this moment. It opened my eyes to pieces of knowledge about menstrual health that I was missing and was surprised to be learning as a young woman. There wasn’t a huge conversation around these things for me growing up. Periods were something you dealt with and didn’t talk about. 

This was the beginning of what truly inspired my interest in menstrual health and all the ways that acupuncture and Chinese medicine could benefit menstruators.

I began to seek out all of the information I could, which has led me to these resources I frequently recommend to my patients, friends, and family now.

There is so much information about our total health that can be examined through the different phases of the menstrual cycle and I think it is important to share not only if you are trying to conceive, but for general health as well. 

These are my top three books that I routinely recommend to patients who are interested in learning a bit more about hormone health and menstrual cycles:

1.The Fifth Vital Sign: Master Your Cycles & Optimize Your Fertility by Lisa Hendrickson-Jack 

This book will help anyone understand how the menstrual cycle works and how to utilize that information to better understand the signs that your own body may exhibit throughout the phases of the cycle.

It is a well researched reference that can be used not only for those trying to conceive, but also for anyone who is looking for more information on understanding the menstrual cycle in the context of health. It is definitely something I have recommended my patients read, and something I wish I would have found sooner in regards to my own general health as well.

2. Period Power: Harness Your Hormones and Get Your Cycle Working for You by Maisie Hill

The author was able to lay out the cyclical nature of the menstrual cycle and how to recognize the different strengths of each of the different phases. Or as described in the book: the ‘seasons’ of the menstrual cycle.

There is definitely some colourful language in this book, and I found it read as if I was learning from a friend. A great educational read that doesn’t feel heavy or like a burden to get through.

3. Beyond the Pill by Dr. Jolene Brighten 

This was a book that really opened my eyes and was something I really would have benefitted from when I was younger.

It made me ask questions and helped me become a better advocate for myself. To be able to share information that can help other people have a better understanding of what affects the birth control pill can have on all aspects of your being is part of my passion for education and empowerment of my patients. 

Lately for me, there is nothing better than a nice solid book, but these resources do come in a variety of forms from audiobook to kindle. I highly encourage you to check these books out, and let me know your thoughts!

Erectile Dysfunction (ED) affects a startling amount of people, and has been for hundreds of years.

10% of people under the age of 40 experience ED, and by the time they are 70 years old, 60% will experience ED. This is incredibly common, and not an easy situation to deal with.

Yet there are so many aspects of health that can be impacting this vital function. It is possible to view the body as a whole and get to the root of the issue before resorting to the little blue pill to achieve the end result. 

ED Can Be A Precursor to Cardiovascular Issues

It is  important to get to the root of the imbalance, as the disharmony that causes ED is not always isolated to sexual function.

One of the main pathomechanisms is vascular endothelial dysfunction – meaning that the lining of the arteries are hardening, making dilation difficult. This reduces blood flow.

The kicker is that if it is affecting sexual function, it could in the future, affect the rest of the body’s arterial health. Over the long term, vascular endothelial dysfunction can become much more rampant than ED, causing cardiovascular issues such as heart illness, neurological issues and dementia. 

There Are Multiple Reasons Why

Both functional and Chinese medicine view the body as a whole, meaning that there could be seemingly unrelated issues that lead to ED. It might be surprising to know that what we eat and how we process our food could be affecting sexual function like this.

Insulin resistance, pre-diabetes, obesity and hypertension are all connected to vascular endothelial dysfunction – which can cause ED. Again, this could be impacting the blood flow to all of the organs, not just the reproductive organs.

What You Can Do:

Reduce Inflammation

Inflammation and toxins can also damage the blood vessels and lead to ED. For example, chronic alcohol use can impact the health of the blood vessels.

Here’s how:

• Limit processed foods
• Limit sugar and simple carbohydrates
• Choose an anti-inflammatory diet plan

Reduce Alcohol Consumption

Chronic alcohol use can cause short term endothelial dysfunction, which can also lead to a psychological cascade of performance anxiety.

Here’s how:

• Reduce alcohol consumption or choose to stay sober

Reduce Stress

Stress is another huge factor when it comes to arterial health. Stress causes systemic inflammation as well as issues with blood vessel dilation due to excess cortisol levels. 

Here’s how:

• Engage in mindfulness practice
• Try Acupuncture and counselling to help process stress

Balance Testosterone Levels

Another aspect of the picture is the complex hormonal orchestra that is involved with sexual function – particularly testosterone. Testosterone can have an impact on ED as it impacts the enzyme PDE5 and Nitric Oxide, which are both responsible for allowing the blood vessels to dilate.

As people age, there is a natural decline in testosterone. However, some people can have low testosterone earlier, also known as andropause.

Some things which impact the body’s ability to produce testosterone include sleep apnea, alcohol, diabetes, stress and obesity.

Here’s how:

• Mindfulness practice and stress reduction
• Exercise – particularly aerobic activity, HIIT and weight lifting
• Eat healthy fats, they are the precursor molecules that help the body to maintain testosterone levels

As you can see, all of the pillars of health can be a part of the picture when healing ED. This common issue is a complex imbalance with an avenue of healing that will radiate to all aspects of health.

If you would like to find out how we can help you, please feel free to schedule a free 15-minute phone consultation.

Image IG @krisarchielee