Categories > Women’s Health

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.

You may wonder why your hormone blood work analysis is taken on different days of your menstrual cycle. Hormone testing is an important tool used in assessing and diagnosing reproductive disorders.

In particular, testing for hormone levels on specific days of the menstrual cycle can provide valuable information about the functioning of the ovaries and reproductive system.

By measuring hormone levels on specific days of the menstrual cycle, healthcare providers can diagnose and treat a variety of reproductive disorders, such as polycystic ovary syndrome, endometriosis, and infertility.

If you are struggling with fertility or other reproductive issues, it is important to talk to your healthcare provider about whether hormone testing may provide insight to your difficulties.

Day 2/3 Vs. Day 21 Blood Tests

Follicular Phase Bloodwork

Day 2 or 3 testing, also known as follicular phase testing, is typically done on the second or third day of the menstrual cycle. During this phase, the levels of follicle-stimulating hormone (FSH), luteinizing hormone (LH), and estradiol are measured. These hormones play important roles in stimulating the growth and development of follicles, which house the eggs in the ovaries. Elevated levels of FSH and LH, and low levels of estradiol, can indicate ovarian dysfunction or premature ovarian failure.

Luteal Phase Bloodwork

Day 21 testing, also known as luteal phase testing, is typically done 7 days after ovulation has occurred. During this phase, the levels of progesterone are measured. Progesterone is a hormone that is released by the corpus luteum, a structure that forms after ovulation. Elevated levels of progesterone indicate that ovulation has occurred and that the corpus luteum is functioning properly. Low levels of progesterone can indicate a luteal phase defect or anovulation.

Contact us to find out more ways we can support you on your fertility journey.

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 

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.

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!

Mindful eating is an ancient Chinese medicine secret to optimal health & longevity. We believe that it’s a shame to eat healthy food if the body is unable to absorb nutrients properly.

Today’s scientists agree that if we’re able to slow down & be present with food, we can benefit more from what we eat.

Mindful eating is about appreciating food rather than restricting it. It involves being present with our food to decrease stress.

Mindful Eating Decreases Stress & Increases Absorption

Studies confirm that stress negatively affects our digestion by disrupting GI tract movement, absorption, inflammation & bacterial counts. Stress can also lead to many digestive disorders.

We live such fast-paced lives, eating becomes an auto-pilot activity. We tend to multi-task as we eat – while working or driving, surfing the internet, or checking for text messages. Our minds are busy doing one thing, while our bodies are doing another thing.

Research shows that avoiding distraction while eating increases the body’s absorptive capacity. Being present with the flavours & textures of our food rather than multi-tasking while eating allows the body to focus its attention on digesting.

Here are some mindful eating tips:  

• Be intentional – try to choose a location that is meant for eating when you eat.

• Simply eat. Avoid multi-tasking while you’re eating.

• Chew thoroughly. Make sure each bite is well-chewed before swallowing it. Aim for 25-30 bites.

• Place your fork or spoon down in between bites as you chew.

• Pay attention to the colour, texture, aroma & flavours of the first 5 bites of a meal.

• Try to feel grateful for your food. Studies have shown that feeling gratitude also decreases depression.

• Please enjoy your food!

Mindfulness Programs

Did you know that research shows mindfulness-based programs for fertility decrease emotional distress & increase resilience? We know what a roller coaster it can be.

Join us for our next Online Mindfulness for Fertility program beginning January 30^th  

Find more info and registration at mindfulnessforfertility.com

References

• PMID: 28900385
• PMID: 3582919
• PMID: 27786519
• PMID: 23809500

Is your fertility stress worse over the holiday season? Do holiday family gatherings, kid-centric activities and increased financial burden amplify the difficult emotions and loss that you are feeling?

Studies show that the stress associated with infertility is significant – comparable to the stress associated with illnesses like cancer and HIV.

We know the sting of having to deal with infertility is increased over the holiday season.

Join us for our special holiday event to help support you with your infertility holiday stress.

We are partnering with Edmonton’s newest IVF clinic, that is set to open its doors in the new year!

Register Here by email

Infertility Holiday Stress Clinic

We are teaming up with the following fertility specialists to offer you this event as part of our December Charitable Menstrual Pad Drive:

• Dr. Ariana Daniel, Reproductive Endocrinologist from Alberta Reproductive Centre
• Caroline Andersen, Fertility Psychologist
• Alberta Associates of Obstetrics & Gynecology (at Kingspointe Medical)

• What:
  1. Community acupuncture treatment to relieve stress
  2. Information and tools on how to deal with your infertility stress
  3. Submit questions for an anonymous patient-led Q&A with:
  • Dr. Ariana Daniels, Reproductive Endocrinologist
  • Caroline Andersen, Fertility Psychologist
  • WFH Fertility Acupuncturists

• When:Sunday, December 11
  1 – 2:30pm

• Where:
  Kingspointe Medical (Alberta Associates of Obstetrics & Gynecology)
  11230 110 St NW
  Edmonton, AB

• Cost:
  By donation!
  
  Please bring an unused menstrual product donation.
  
  All donations will go to No Period Without, a non-profit organization that advocates to end period poverty in Edmonton.
  
  Since 2017, No Period Without has provided over 40,000 menstrual hygiene products to those in need.

• Registration:
  Contact us to register.
  Space is limited!
  
  *Please note that masks will be required.
  (Masks will be provided for participants, if they require one.)

Register Here by email

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