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Cortisol and Stress

Many of us have heard that having high cortisol levels can be damaging to our health, but what about having low cortisol levels? Studies show that low cortisol levels, or hypocorticolism, can be linked to long term exposure to stress.

During stress, the body adapts by increasing levels of cortisol to push the body to respond to danger (whether the danger is real or apparent). But if the stress response persists (like in the case of chronic stress), these elevated cortisol levels are unable to fall back within normal range & the body’s cortisol baseline level changes.

Chronic Stress and Hypocorticolism

After prolonged time of elevated cortisol levels, there is a fail-safe mechanism in the midbrain that tries to rebalance the hormone levels. For example, the amygdala and hippocampus can become less responsive, thus lowering levels of cortisol in the body. This negative feedback pattern continues and eventually the body can become less responsive to stress. This might sound good, but any long term imbalance can cause more issues down the road.

The body’s stress response is important & cortisol is designed to protect the body from danger and invasion. So when cortisol levels are chronically low, the body can become less responsive to inflammation and allergies.

Cortisol, Inflammation & Adaptability

Research has linked inflammation to higher levels of heart disease, diabetes, hypertension, and arthritis as well as symptoms like fatigue, stress intolerance, and low blood sugar. Those living with hypocorticolism are often tired, might be intolerant to exercise, overweight, crave sweet and salty flavours, and commonly experience anxiety, insomnia, and depression.

Overall, having chronically low cortisol levels reduces the ability to adapt to changes and stressors in life. Finding ways to better manage stress through meditation and yoga, acupuncture, balanced diet, and moderate exercise can help bring the stress response back into balance.

Contact us for a free 15-minute consultation call to find out more about how we can help you manage stress and balance hormones.

Reference: PMID: 15950390

Summertime is ideal to practice communally. It is a time to get out and spend time with others, teaching and learning from each other through observation and insight. Summertime is joyful and uplifting! This is the polar opposite of winter, which is interpersonal and reflective.

Some postures to incorporate into a summer practice are dynamic movements, standing postures, and pranayama (breathing exercises) to lighten up the heart.

Summertime can bring about bitterness emotionally if one does not allow heat to come in and flow out of the body. Any extra heat in the body has a cascading effect on sleep, digestion, and mood. Using techniques to flush out excess heat will benefit during the summer months, and also prepare the body for autumn.

Contact us for a free 15-minute consultation call to find out more about how we can support you throughout every season with individualized one-on-one yoga.

What is Katonah Yoga

Katonah Yoga is a formal technique that informs and reforms your yoga practice.

It’s about listening to the body through alignment & measures.

It is a specially designed technique that provides information and insight to your yoga
practice. It focuses on alignment and measures to ensure that you are working through formalized
movement and not falling back into habits that can lead to imbalances in the body.

The reason for moving away from a “feelings” based practice is to get out of your own way. Emotions are wonderful tools to guide and process life’s experiences, but can be biased and full of judgement. By shifting the focus onto the measures and fits within the body, knowing that the body cannot lie, one is better able to access information that is useful and measurable.

The 3 Principles of Katonah Yoga Technique

The Katonah Yoga technique revolves around three principles: all polarities are mediated by trinity; the universe has intelligence implied through pattern; and by virtue of repetition there is potential for
insight.

1. Polarity

First, polarities lie in all worldly things, and the beauty of polarity is when you put yourself in the
center there lies the opportunity to mediate and modulate your experiences.

2. Pattern

Second, pattern provides information about habits and tendencies to lean on strengths, while overlooking weaknesses.

Understanding pattern gives power to the practitioner because the Universe runs on pattern through
seasons, moon cycles, tides, and so much more. By understanding patterns, one can better learn how to align with Universal intelligence and become a more well-rounded human.

3. Practice & Repetition

Finally, the practice of yoga is just that: a practice. It brings about learning to manipulate time by repeating techniques to eventually master one’s own domain. Practice doesn’t make perfect, but it makes sense. It guides the practitioner to continue to explore the Self and unravel any narrative threads that no longer serve, thus giving space to rewrite one’s story.

Katonah Yoga Instructor

Working with a Katonah Yoga instructor will provide outside information to help guide your yoga
practice. The instructor can observe where you like to go and where you don’t, and can reorient your
yoga practice with verbal cues and hands-on adjustments.

Many props are also used to help support the postures, provide better framework, and create good boundaries.

I love to incorporate one-on-one individualized Katonah Yoga practice into sessions. Contact us to book a combined yoga and acupuncture session or a free 15-minute discovery call if you have any questions about it!

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 

By applying pressure to specific points on the body, it can help to reduce pain and promote relaxation, allowing the birthing parent to focus on the experience of giving birth.

Studies have shown that acupressure can be an effective method for reducing pain during labor and childbirth.

Here are some acupressure points that can offer support during childbirth:

YONG QUAN – Burst of Vibrant Spring Water

Located on the bottom of the foot, Yong Quan is the lowest and most grounding point on the body. This point has a very relaxing and calming effect. It is effective when there are feelings of panic in labour, and is particularly useful during transition.

“This [point] gives our energy strength, a forward thrust and fresh vision. When we learn to tap into this spring it gives us gifts of knowledge and tranquility. By finding this source within we can find our own wisdom and creativity that can refresh our vision so life can flow with power, balance, purity and without fear. In this vibrant spring water we can be bathed in rejuvenating, refreshing and cleansing pure waters.”

NEI GUAN – Inner Gate

Located three of your finger widths above the transverse crease of the inner wrist, directly between the two tendons. It is useful for feelings of nausea as well as vomiting. It is also a very calming point and is helpful for anxiety.

“It can regulate our fire element by giving it warmth when it is cold or taking off a log or two when it is raging out of control and there is hysteria or anxiety. It is like putting a warm caring hand on the heart giving it the love it needs to feel secure. This inner warmth allows the gateway to be opened so we are once again balanced and can give warmth and love to our relationships. It can also give strength to the gateway so the difficulties in life can be handled better and be better protected. ”

It’s important to work with a qualified practitioner who is trained in acupressure to learn the techniques and acupoint locations for effective intervention.

Free Online Acupressure for Labour Support Workshop

Calling all expecting parents! If you’re looking for a natural and gentle approach to managing pain and discomfort during labor and childbirth, join us for our online acupressure event on February 26th 1-2:30PM.

On February 26th, our Registered Acupuncturist Obstetrics Specialists will teach you some helpful acupressure points that can help reduce pain, promote relaxation, and increase feelings of well-being during childbirth. They will guide you through this process, answer any questions you may have, and make sure that you are comfortable with techniques moving forward.

Whether you’re planning a hospital birth or a home birth, acupressure can be a wonderful tool to have in your birthing toolbox. Don’t miss out on this opportunity!

To register for the event and receive more information, please contact:
Email: info@wholefamilyhealth.ca
Phone: 780.756.7736.

We can’t wait to see you there!

References

PMID: 21735441

Excerpts From
Characters of Wisdom – Taoist Tales of the Acupuncture Points
Kaatz, Debra

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

MASKS

Masks are now optional in the clinic.

Please feel free to let your pracitioner know if you prefer that they wear a mask.

We are more than happy to accommodate!

WHAT IF YOU HAVE SYMPTOMS?

If you have new symptoms and/or don’t feel well enough to come in to the clinic, please let us know and we can reschedule your appointment.

If you have symptoms but feel well enough to come in to the clinic, please wear a mask during your appointment. We look forward to seeing you!

** last updated April 14, 2023

Dear friends,

We are aware that the City of Edmonton Bylaw has been lifted and as a healthcare setting –

we will continue to require masks in the clinic.

As a healthcare setting, we will keep maintaining a safe environment for our vulnerable community members. 

We will also continue to follow our current COVID guidelines during this time, including:

• COVID screening for symptoms & maintenance of provincial isolation requirements
  
• Enhanced cleaning and disinfecting 
  
• Proactive hand hygiene 

Thank you so much for your continued support with protecting our community!

With big love from all of us at Whole Family Health 

Image: https://www.instagram.com/stephanie.aml/

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

” We have more possibilities in each moment than we realize.” ~ Thich Nhat Hanh

A study suggests we have more than 6000 thoughts a day, many of which are ‘thought worms’ – moments focused on a specific idea. 

On my own fertility journey, my thoughts were dominated by anxiety & worry about how, when or IF I would ever have a child. I felt so stuck & helpless. 

These thoughts would spiral & pull me into all-consuming thought-wormholes. 

BUT I learned that although I couldn’t stop these intrusive thoughts (imo normal, valid & inevitable with infertility), I discovered that it’s possible to change my relationship with them, so they’re not so high-jacking.

Mindfulness helped me to cultivate space to step back from the autopilot habit of narrowly hyper-focusing on unrelenting compelling negative thoughts & to widen my awareness to see what more was available to me. I discovered that not only was I more than these (often untrue!) thoughts, but that there were so many more options to choose to pay attention to instead. 

For example, I practiced shifting focus from what I didn’t have, to the many conditions of happiness that I already had. Sometimes it was a direct sensation – the sound of a breeze rustling leaves, the fragrant smell of a flower, the warmth of my mug of tea in my palms – or sometimes it was an intentional shift to something I felt deeply grateful for.

It was all moment by moment. But it made the bridge of moments between now & the uncertain future more navigable for me, with more peace, ease & acceptance.

Mindful Practice For Thought Wormholes

Do you have intrusive thoughts on your fertility journey? Share one recurring thought in the comments.

Can this thought serve as a bell of mindfulness?

So that when you notice it coming up, it can be a reminder to stop & recognize the thought as 1 of 6000 recurring autopilot events passing through the mind.

Then take a moment to see what else is available to you in the moment.

Stop and see what else you can notice through your sight, touch, hearing, smell and taste.

What else in the miraculous landscape of experience can you choose to place your attention on?

Visit mindfulnessforfertility.com for upcoming Mindfulness For Fertility program information and registration.

The next program begins January 17th.

Register by sliding scale or scholarship – nobody will be turned away for financial reasons.

References

https://doi.org/10.1038/s41467-020-17255-9

Image @fieldandsea