Categories > Uncategorized

Exercise 

Exercise is a great stress management tool. However, when trying to conceive there should be a healthy balance. This means that exercise should be done in moderation because on the flip side, too much exercise can actually hinder pregnancy attempts. 

Generally, it is best to exercise 3-5x/ week no longer than 1 hour each day.

If you would like to see more specific guidelines, please visit my recent blogs on exercise and conception and what types of exercise are safe when undergoing ART.

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.

Image: @chloealexisham

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

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

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!

When a pregnant person finally reaches the last months of pregnancy and birth is imminent, so many emotions can rush to the forefront.

Fear, anxiety and dread to name a few. Especially with a first baby, labour can seem like an insurmountable and terrifying task. One of my thoughts in my last month was, “Well, there’s no way to turn back and no other way out of this!”

So, how can the mind and body be prepared for something that is inevitable yet seems impossible?

Perspective

Perspective is everything when approaching this sacred and selfless act.

At first glance, childbirth can seem like a violent apex to the process of pregnancy. However, the fury of nature itself can be perceived as violent at first glance too, and yet nature and childbirth are the very seat of life.

“Why does it have to be so painful?”

When I approached birth, I found myself asking, why does it have to be so painful? But then I remembered that pain has been used by countless cultures as a tool to reach altered states of consciousness. What if I used my birth experience as a tool to shift paradigms and heal my body, mind and soul?

Indeed, what I found is that as my body literally opened, as it shifted and blossomed – not just a baby was born but a parent was born too. I realized that it is one of the most powerful acts that my human body could make.

13 Ways to Prepare Your Body and Mind for Childbirth:

1. Acupuncture

Incorporate regular acupuncture treatments into your pre-birth routine to help prepare for childbirth or to help with any issues or discomfort that might be arising as you approach labour. 

Pre-birth acupuncture helps to prepare the cervix and the pelvis for labour and can also address any underlying issues such as heartburn, rib, back or pelvic pain, insomnia, breech presentation and stress.

Acupuncture also stimulates endorphins to release, which can help bring a sense of ease to the last few weeks of pregnancy. 

2. Therapeutic Touch

Have lots of cuddles and tender touch from your partner and go for a prenatal massage. Touch increases oxytocin and endorphins, which can help increase the body’s threshold for pain and discomfort.

These neurotransmitters can help encourage a person to follow their instincts and is the body’s natural mechanism that helps to protect the mind from the intensity of labour.

3. Birth Stories

Reach out to the people in your life and ask them to share their birth stories.

Take in helpful birth stories and feel free to filter out any stories that are overwhelming for you to hear. Keep in mind that some people have difficult or even traumatic birth stories, and know that it is ok to kindly ask them to save those stories for another time if you are uncomfortable hearing them.

Hearing birth stories can help open your mind and perspective to what is possible. It is helpful to engage with the people in your community to feel a sense of support. 

4. Prenatal Class

Take a prenatal class so that you know what to expect from the stages of labour. Adopt some coping mechanisms that resonate with you and practice them in the weeks leading up to birth. It can also be helpful to have a mindfulness practice at this time.

5. Therapy

Have a visit with a registered psychologist who specializes in birth preparation to work with any unresolved fears. This can make a huge difference and can help to unwind any social conditioning or deconstruct any preconceived notions you may have about childbirth (for example that labour has to be as traumatic as we see in the movies).

6. Diet & Nutrition

Try to be mindful of your meals as you get closer to labour. No-one wants to go into labour with nothing but a big bag of salt and vinegar chips in their belly!

Also consider avoiding pungent, spicy and greasy foods in the last few weeks of pregnancy.  In Chinese Medicine, we recognize that there can often be issues with excessive mucus production during the end of pregnancy. So staying away from ‘damp forming’ foods can help.  For example, avoid dairy products, rich meats, bananas and concentrated juices.

7. Rest

Get as much rest as possible while engaging in gentle physical activity such as walking, TaiChi or prenatal yoga. Make sure to rest to avoid becoming exhausted. Take lots of naps and take lots of moments just to rest. You don’t want to be tired going into labour!

8. Pelvic Floor Care

Visit a pelvic floor physiotherapist to get in touch with your pelvic floor and cultivate a relationship with these crucial muscles. 

9. Beauty

Surround yourself with beauty. Create a pleasant little bubble for yourself and make sure to take extra care in pampering yourself.

Surround yourself with flowers, wear jewelry, or do whatever helps you to feel beautiful. You are a beautiful and powerful person who is about to cross the threshold into parenthood.

Prepare yourself to dine with divinity and become a birth warrior! Spend time in nature. Let go of your inhibitions and feel yourself go with the flow. Take in the beauty that is all around you. Allow yourself to be moved by the expressions of life on this incredible planet.

10. Set An Intention

Take some time to set an intention for your birth. While your body is open and in the thralls of birthing, it is possible to heal and cultivate a new constitution. Birth can often somehow heal lifelong issues such as dysmenorrhea (period cramps) and vulvodynia (vaginal pain)!

Keep in mind that an intention does not mean having an attachment to any particular outcome, but rather an open-ended idea. For example, it could simply be to heal and cultivate self love.

This intention for healing is something that you can hold onto throughout the process. Entering birth as a ceremony and a rite of passage can bring so much meaning to this experience.

Try visualizing placing your intention into a stone that resonates with you. Then carry that stone into your birth as a focal point and reminder throughout the birthing process.

11. Invite Patience

Remember that babies have their own timeline.

Unless you are being induced or have a planned Cesarian birth, when past your estimated ‘due date’ (it’s really more of a guess date!), try to practice patience.  Remember that when ready, the baby will send the signal that begins the cascade of hormones that will precipitate labour.

Spend any extra time cultivating trust for your body, your baby and your outcome.  You and your baby are going to go through such a journey to be with one another. It can be a lovely practice to talk to your baby and communicate your intention. I remember saying to my baby, “Let’s be gentle with each other!”

12. Feel The Support Of Those Before You

Know that you are backed and held by the love of all of the mothers and parents who came before you. You wouldn’t exist without the love of every parent in your lineage. Everyone arrives on this planet through birth.

I love the description that in your most primal moment, your body becomes a Stargate – a portal between the ‘other side’ and this planet. Knowing that all of the mothers and grandmothers and parents and grandparents before you have brought you to this sacred moment.

13. Other Resources

Some of my favourite resources for preparing for birth are:

• Birthing From Within by Pam England
• Healing After Birth by Jennifer Summerfeldt
• If you want to check out some beautiful and gentle (yet somewhat graphic) birthing footage check out @gentlebirthofficial on Instagram 
• The movie ‘Orgasmic Birth‘

Some Final Words

While we have made tremendous and miraculous strides towards helping people and babies survive this primal act, often a birthing person can be perceived as a condition that needs to be fixed. However, it is important to remember that birth is a natural physiological process – to be supported and nurtured, not to be fixed.

Having someone with you, such as your partner or a doula, who can advocate for you during birth can be very helpful.

Depending on which turn birth takes, decisions can be thrust upon you very quickly. It is helpful to have a birth team that you trust and a clear birth plan that can also go with the flow with the situation presented. Once this is all sorted out, you can relax into your last moments before baby arrives and take it one day at a time.

Good luck and stay tuned for a future blog post on my own birth story experience!

Contact us if you would like to find out how the experienced practitioners at Whole Family Health can be a part of your pre-birth, birth and postpartum team.

photo: IG @katie_duarte

It is best to maintain healthy exercise when trying to conceive, but what about if you are starting ovarian stimulating medications as in IVF, medicated assisted IUI cycles or other ART?

These medications stimulate follicle growth in the ovaries. Some of them are oral and others are in the form of injections.

Gonadotropins

Injected medications contain gonadotropins. Gonadotropins help the ovaries to develop more than one egg at a time (typically the ovaries only develop one egg per cycle). This can put a lot of strain on the ovaries and their supporting ligaments, because the size of the ovaries are a lot larger than they normally are.

Ovarian Torsion

The concern around exercise and larger ovaries due to medication lies in the rare, but real concern surrounding ovarian torsion.

Ovarian torsion is when the ovary twists on itself. The ovaries are supplied with blood running through the ligaments that suspend them, and these ligaments become cut off in the twisting process, which is extremely painful and also dangerous.  For this reason, many people are told to radically reduce exercise, especially if they are used to doing high intensity exercises. 

I want to differentiate ovarian torsion from the normal aches that can occur during the ovarian stimulation phase.

Ovarian torsion is rare, it occurs in 0.03% of IVF cycles (6). When torsion has occurred, it has been described as extreme pain that makes you want to double over and is accompanied by nausea or vomiting. It typically has a sudden onset in the setting of a moving or twisting motion.

Always consult with your doctor if you have any concerns.

Note

This does not typically apply to people taking oral ovarian stimulating medications such as Clomid or Letrozole, because these meds do not stimulate the ovaries in the same way that gonadotropin meds do. 

However, because the ovaries are larger than usual when stimulated by these oral meds too, you are still advised to be cautious with exercise when taking them.

Always consult with your primary care provider to make sure the exercise you are doing is safe.

So What Kind of Exercise is Typically Safe?

It is still important to do some light/low impact movements during ART because it can improve mood, sleep, and recovery.

So, what are safe movements that can be done? 

Exercises that are typically safe to do (always consult with your fertility clinic to make sure, advice can vary depending on individual cases):

• Walking (but no quick twisting)
• Light jogging (But not near the end of injections or close to retrieval time and again no quick twisting)
• Swimming (but no twisting or flip turns at the end of the lane)
• Yoga (but no twisting or inversions)
• Light weightlifting (2-5 lbs)  (but no quick twisting)

Exercises to Avoid:

• High impact exercise with quick changes in body position
• Running 
• Vigorous acrobatics (ie. trapeze, aerial silks, etc..) 
• Pole dancing
• Pilates
• Barre Classes 

General tips

Exercise is good for you whether you are trying to conceive or not and if you are trying to conceive, you may want to modify your routine.

Always speak with your primary care provider about your personal situation to help find a routine that is right for you. 

For more advice on how to support your reproductive health and wellbeing, book a free 15-minute phone consultation.

Photo www.chloehphoto.com IG @chloealexisham via @yogateau

Polycystic ovarian syndrome (PCOS) can present along a spectrum of numerous signs and symptoms that some people exhibit, while others may not.

The symptoms can include irregular menstrual cycles, high levels of male hormones (androgens/testosterone), acne, excessive hair growth on the body, head hair loss, insulin resistance, difficulty losing weight, and infertility.

However, the biggest component that contributes to infertility in people with PCOS is anovulation (lack of ovulation), due to insulin resistance. This is when cells do not respond efficiently to insulin, making it more difficult for the body to absorb glucose from the bloodstream. This in turn leads to anovulation because higher blood glucose levels cause the ovaries to produce too much testosterone, which interferes with the development of the follicles and prevents normal ovulation.

The relationship between physical activity, higher BMI, and insulin resistance associated with PCOS has been studied extensively, and one review showed improved ovulation, weight loss, and insulin resistance with moderate exercise for 12- to 24-week exercise programs (1).

General Guidelines: 

• If you are of average BMI or higher, and are sedentary (not exercising):
  • You should be doing light to moderate exercise at least 3x/week but no more than 5x/week.
• If you are exercising at least 3-5x/week:
  • Maintain this and do not exceed 5x/week of exercise, especially if it is higher intensity exercise.

Types of Exercises Best Suited to PCOS (do one or the other, not both in the same week):

• Resistance exercise 3x/week for 45 minutes per session. 
• Vigorous exercise 75 minutes/week, which can include high intensity interval training (HIIT) but for no longer than 20 minutes each time.

For more advice on how to support your reproductive health and wellbeing, book a free 15-minute phone consultation.

References

PMID: 20833639

Image:
Stephanie Deangelis
www.stephaniedeangelis.com
IG @steph_angelis

It’s another New Year and starting a new exercise regimen is usually high on the list of healthy changes people make at the start of the New Year. But what if you are trying to conceive, is it ok to exercise then?

There can be a lot of conflicting advice out there and it can be quite confusing to know what is right when it comes to exercise and trying to conceive. It is completely understandable, because there are different guidelines as to what is safe and healthy, depending on what your current situation is.

For example, recommendations depend on your current level of fitness, Body Mass Index (BMI), whether or not you’re going through IVF or using ovarian stimulating medications, if you have PCOS or if you have suffered from miscarriages in the past.

Therefore, I will try to break it down as best as I can over the coming weeks for different scenarios, starting with exercise when trying to conceive naturally.

Exercise When Trying to Conceive Naturally

As I mentioned, it does depend on your current fitness level. When I am talking to my patients about exercise, I always assess what their current fitness level and regime is.

There is a fine line between too much exercise and too little exercise. Too much high-impact and vigorous exercise has been shown to negatively impact fertility, as it can cause menstrual and ovulation dysfunction (meaning no menstrual/ovulation cycles or irregular cycles in both). 

This is mainly because people who are too lean affect their hormones in a way that can stop/delay ovulation and menstruation and this can negatively impact conception (1).

That said, studies have also shown that people who are of average weight (within a healthy BMI) but lead sedentary lifestyles also have lower fertility rates (2).

For those who have a higher BMI and live a sedentary lifestyle, this can negatively impact ovulation as well. This in turn, can decrease chances of conception (3).

I also want to mention that it is more about living a healthier lifestyle that includes a healthy diet and being physically active that will positively affect fertility rates rather than an arbitrary number going down on the scale (4).

So where does this leave you and how much should you exercise? 

General Guidelines: 

• If you are exercising 7 days a week, working out longer than 1 hour each day, or are below your BMI:
  • You need to cut down your workouts by at least 2 days a week and/or decrease the intensity/amount of time of your workouts and eat higher calories. 
  • A good gauge for an appropriate level of intensity is that you should be able to talk through workouts.
  • Do not push yourself to a point of endorphin release (aka the runner’s high).
  • Refrain from going from high-impact to low-impact or no exercise, based on the menstrual cycles (for example pushing yourself to exhaustion with excess exercise before ovulation and then becoming sedentary after ovulation, until taking a pregnancy test). This can also add to the emotional roller coaster of trying to conceive.

• If you are of average or higher BMI and are sedentary (not exercising): 
  • You should be doing light to moderate exercise at least 3x/week but no more than 5x/week.
• If you are exercising at least 3-5x/week:
  • Maintain this and do not exceed 5x/week of exercise, especially if it is higher intensity exercise.

For more advice on how to support your reproductive health and wellbeing, book a free 15-minute phone consultation.

References: 

1. PMID: 11431132
2.  PMID: 23963750
3. PMID: 26097395
4. PMID: 31304974 

Image:
IG @mre.cloe

What is PCOS

Polycystic Ovarian Syndrome or PCOS is an endocrine disorder and one of the most common reproductive disorders in women of reproductive age.  This syndrome affects roughly 4-12% of women and can have a huge impact on fertility as well as an increased risk in other health conditions such as insulin resistance, type 2 diabetes, cardiovascular disease, cancer and obesity. 

PCOS is diagnosed by hyperandrogenism, and menstrual irregularities, it is considered to be a syndrome with a spectrum of severity.  So while you may have been diagnosed with PCOS you may exhibit only some of the symptoms that hallmark this disease. 

PCOS Acne

While none of these symptoms are ideal, one of the most disheartening and frustrating symptoms that 14-34% of women diagnosed with PCOS exhibit is acne.

While other PCOS symptoms can be managed and hidden, acne is not one of them. This can cause self confidence issues and ultimately affect quality of life.

Acne in PCOS is caused by hyperandrogenism, a hormone imbalance which causes an increase in the male hormone called testosterone. Testosterone causes an increase in the natural oils in our hair follicles called sebum.

The increase in sebum along with bacteria being trapped beneath the hair follicles causes comedones and cystic-like lesions which can appear on the face, neck, upper back and chest. These under the skin cysts are often very painful, inflamed and can leave behind scarring. 

If you suffer from PCOS and acne, here are some easy natural remedies that can help heal and reduce the prevalence of these unwanted blemishes:

Nutrition: Treating PCOS Acne From Within

Our skin is a representation of our digestive system. If you have PCOS and acne you most likely have some level of chronic inflammation in the body as well as insulin resistance.

Sounds scary but the good news is there are many foods and supplements that can help to reduce these symptoms.

An anti-inflammatory diet including lots of healthy omega-3 fatty acids (salmon, sardines, mackerel, flax seeds, walnuts, olive oil) can have a positive effect on PCOS and acne.

Limiting our carbohydrates and increasing our protein consumption can level out the insulin in our body and reduce metabolic symptoms of PCOS.

PCOS Skin Care

Apple Cider Vinegar

Apple cider vinegar can be a life saver. This natural product has strong anti-microbial, antiviral and anti-inflammatory properties.

This over-the-counter product also contains natural acidity which balances the pH of your skin and encourages the growth of healthy bacteria flora on the skin.

Studies have shown that lactic acid can help reduce the prevalence of acne. Use this product as a toner after cleansing and before moisturizing.

Turmeric Face Mask 

Turmeric is well known for its anti-inflammatory and antiseptic properties.

Here is a great home remedy to reduce redness, the prevalence and size of blemishes as well as reducing hyper-pigmentation and scars caused by acne:

1/2 teaspoon of organic turmeric, 

2 tablespoons of organic plain yogurt

1 teaspoon of raw honey (Manuka provides the most health benefits)

Combine the above ingredients into a thick paste. Gently cleanse the skin, and apply to the face with clean hands avoiding the eye area.

Let sit for 10-15 minutes and rinse.

*Turmeric can cause temporary staining for those with light skin.

If staining occurs gently, wipe the area with a milk soaked cotton ball.

Clean Makeup Brushes

When was the last time you cleaned your makeup brushes and sponges?

These forgotten beauty products can be a breeding ground for bacteria that can cause and worsen acne.

Clean your brushes weekly with a mild soap, and allow then to dry completely before use.

Facial Renewal Acupuncture 

Facial Renewal Acupuncture can also be a very effective way to treat and reduce cystic acne.

Acupuncture works by inserting tiny needles into the face, causing positive micro-trauma to the area. This micro-trauma signals the production of collagen and elastin to the area, healing blemishes, reducing the appearance of fine lines and wrinkles, and smoothing skin complexion.

If you want to know if facial acupuncture is right for you, contact us for a free 15-minute phone consultation.

Although PCOS and acne can be troubling, the good news is there are lots of ways to naturally manage and improve these unwanted symptoms.

References:

• PMID: 23210095
  PMID: 15931331
• DOI: https://doi.org/10.1007/978-0-387-46401-5

Photo: Elena Ryzhkovich @yadoohari