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Morning Sickness and Acupuncture

Morning sickness is one of the hallmark signs of pregnancy but for some women, it can be extremely debilitating.  (more…)

Naturopathic Medicine Week Open House

Join Dr. Kirti Deol in celebrating Naturopathic Week at our free open house dedicated to helping you learn more about Naturopathic Medicine and how it can help your health! (more…)

Spring Mindfulness Meditation Class

Mindfulness Meditation: the art of seeing clearly what is happening and how we are relating to it.
(more…)

Mindfulness Meditation Class

Mindfulness Meditation: the art of seeing clearly what is happening and how we are relating to it.
(more…)

Tips For Getting A Better Sleep

Sleep, everybody needs it, but not everyone can seem to get enough of it. People often fill their day with too many tasks and don’t leave enough time for quality shut-eye. But then there are people who have the time to sleep, but still wake up feeling tired and not well rested. This can happen for a number of reasons and it can be frustrating, but the good news is there are steps you can take to provide yourself with a better sleep every night.

Sleep vs.Good Sleep

You might be sleeping, but are you getting a good sleep? Sometimes we don’t sleep as well as we should, for a variety of reasons. A common problem that many people experience is that they are not sleeping deeply enough or are wakeful throughout the night.

There are a number of reasons why a person might not be getting the deep rest they need. Sometimes those problems are biological. Sleep disorders such as sleep apnea may interrupt normal sleep cycles, reducing the quality of sleep and causing the person to still be tired in the morning. Often sleep is restless because of environmental factors. Things such as excess lights and sounds or uncomfortable temperatures can cause wakefulness throughout the night. Anxiety and stress can also reduce sleep quality. If your mind is not relaxed, you may become restless and wakeful throughout the night, which reduces your quality of sleep.

Setting Up a Good Sleep Environment

If your sleep issues are environmental, there are steps you can take to improve your environment for sleeping. For instance, if light bothers you, you might want to consider a blackout shade in your bedroom. The light from a streetlight might seem fairly dim and distant, but it can be enough to compromise your sleep quality.

If noise is the issue, you might want to consider getting heavier curtains to filter out outdoor sounds. A white noise machine may also be effective in covering disruptive noises, providing for a more peaceful sleep.

Dealing with Health Issues

If your inability to get a good night’s sleep is related to physical or mental health, don’t assume those problems will just go away or that you can fix them on your own. Any health issue requires attention from a doctor. By avoiding the doctor, you might actually be worsening the problem as your lack of sleep will be making matters worse.

A Good Sleep Routine

If the problem is that you’re having a hard time getting to sleep, get yourself in a sleep routine. Try turning off the TV or any other screens an hour or two before bed time to let your mind de-stimulate. Try to relax yourself further with mediation or a warm bath. Make sure your bedroom is a clean and peaceful environment that you enjoy being in.

It may take time, but by establishing good sleep habits and taking care of any health issues inhibiting your sleep, you will improve your sleep quality and your overall quality of life.

Meditation, Acupuncture, and Massage Therapy Can Help

If you are having trouble sleeping, meditation is an effective and easy way to set yourself up for a successful night’s sleep. Some techniques for meditation that are proven to be effective in helping people fall asleep include deep breathing, guided visualization, progressive muscle relaxation, and mindfulness exercises.

Further, acupuncture and massage therapy are successful treatment options for many types of sleep disorders and promotes relaxation. Click here to learn more about how acupuncture, massage therapy, and meditation can improve your sleep!

If you have any questions on our mind body medicine, acupuncture, and massage therapy and how to improve sleep quality, please do not hesitate to contact us today!

Mindfulness Meditation Class

Mindfulness Meditation: the art of seeing clearly what is happening and how we are relating to it.
Whole Family health is now offering an intimate 6-week Mindfulness Meditation Class where we explore the healing power of present moment awareness and acceptance. In a cozy, warm room for 6 participants, you will receive intimate, personalized one-on-one instruction focusing on developing different Meditation techniques, mindful movement, deep­-relaxation. and self-compassion.

Monday Evenings, 6:00 pm – ­7:00 pm
Jan 9 – Feb 13
Space is limited, to register please contact 780 756 7736 or info@wholefamilyhealth.ca

Cost: $150
Registration must be paid up front to reserve spot it in class. 

*Registration limited to 6 participants per class series. Intimate, personalized instruction.

Contact us now to register: 780-756-7736

What causes us to feel overwhelmed and pressure in life, is not our busy lives or any other external factor, but how we are navigating these circumstances. Join us for a 6week mindfulness meditation program – which will teach you how to relax, center and reboot in your hectic life. During the session you will be taught various meditation techniques to incorporate into your daily life as well as how to find space in your day to be still and quiet. Mindfulness has been proven to alleviate the side effects of physical pain, mental discomfort as well as emotional distress. It is a simple and accessible practice to be used by anyone at anytime.

Culminating the knowledge of Vipassanā meditation and the evidence based approach of mindfulness-based stress reduction, this class offers a unique wealth of information and training that creates great space for cultivating deep healing and higher awareness within yourself.

Join us for our 6­-week series, Mindfulness Meditation, where we will work with formal practices of sitting, body scan, and guided self­-compassion Meditations. A series of classes intended to support healing and well­-being with limited space; be sure to reserve your spot today.

This series will be instructed by Kat Boehm, Yoga and Pilates Certified Teacher who has studied Mindfulness Meditation practices and Yoga Philosophy and Cecil Horwitz, founder and clinical director of Whole Family Health who is Harvard trained in the field of Mind Body Medicine.

What is Mindfulness Meditation and what are the benefits?

Mindfulness Meditation is defined as: present moment awareness with non-­judgmental attention. It has been proven to be a great support for the natural busyness of our lives, as well as to create space for difficult emotions and thoughts. When we are not living fully in the moment as it is, we are reacting to life, instead of being engaged with it. Mindfulness has the capacity to teach us how to slow down, pause and respond to what life is presenting.

In this series of classes we will explore simple but effective meditations that will enhance our ability to live life fully, no matter what is happening. Some call it mindfulness; it is also known as mindfulness-based stress reduction, awareness, or meditation. There are active and passive forms, and they are virtually accessible to anyone – that’s right, we can all do it!

Anxiety, stress, depression, exhaustion, and irritability all decrease with regular sessions of meditation. Memory improves, reaction times become faster, mental and physical stamina increase, thinking becomes clearer, sleep improves, blood pressure lowers, which all leads to fewer doctors visits; the benefits to mindfulness meditation are endless!

If you are interested to learn more about how mindfulness meditation can help reduce the physical and mental impact of stress on your life, contact us today!

Natural Methods to Relieve PMS Symptoms and Cramping

The female body is a marvelous thing; however, despite its wonder and beauty, once a month, it goes through absolute…well, let’s just say it isn’t very fun.  And it isn’t really a once-a-month thing, either.  In actuality, the female body is continuously changing over the course of a month.  Hormone levels are in constant flux.  From day one of her cycle, estrogen levels begin to increase, the uterine walls thicken, and hormone levels increase to prepare for ovulation.  Once ovulation has occurred, and provided no fertilization has occurred, hormone levels drop, the egg breaks apart, and the thickened uterus lining is shed.  Then it starts all over again.  Repeat until menopause, barring any pregnancy-related disruptions.

PMS Symptoms

The fact that our bodies are on this perpetual hormone-related roller coaster means there really is no “normal”. When not experiencing the painful effects of our periods themselves, there is always the pre- and post-hormonal flux to hit us right in the psychoses.

For many, “normal” can include tension, anxiety, depression, crying spells, mood swings, irritability, anger, cravings or loss of appetite, insomnia, social withdrawal, inability to concentrate, joint or muscle pain, headaches, fatigue, wait gain, abdominal bloating, breast tenderness, acne, and even constipation or diarrhea.

Everyone’s body reacts a bit differently and because our hormone levels, physical and mental states are continuously changing, our symptoms can vary from month-to-month.

One thing is certain: PMS and period symptoms can be extremely disruptive and extremely unpleasant, if not physically or mentally painful.

Natural Methods to Manage Symptoms

Fortunately, there are a few strategies that can help you manage your symptoms without having to cram a bunch of chemicals into your body that may also cause a fluctuation of effects.

  1. Acupuncture, Naturopathic Medicine, Massage Therapy, and Herbs Seeking care from complementary health treatments such as acupuncture, naturopathic medicine, and  massage therapy is a highly effective way to help regulate menstrual cycles, reduce stress, influence hormone regulation, and improve blood flow in the reproductive areas. Traditional Chinese Medicine provides an excellent means to manage your health and relieve symptoms of PMS gently and naturally.
  2. Improve your Diet- Your period takes a lot out of your body.  Literally, your body needs extra vitamins and nutrients to get through, which means it can leave you more than a little deficient at the end.  Do you ever wonder why you seem to get sick right around your period?  Ensuring your body is getting the vitamins and nutrients it needs can go a long way towards calming and regulating the monthly horror.  A lot of the time, the most unpleasant of symptoms can actually occur because our bodies are missing key vitamins or nutrients.  A few to watch out for: iron, magnesium, vitamin D, and the Omega oils.  As always, it is best to check with your doctor to find out what your iron levels (etc.) are in case you need to incorporate a supplement into your diet.
    Cutting back on sodium can help a lot, too.  Sodium leads to bloating, which means it can make the monthly bloat a lot more uncomfortable.
  3. Drink Tea- There are a lot of herbal formulations that can help with the symptoms—and even the pain—of PMS and menstruation.  Plus, drinking tea keeps you hydrated and having extra fluids in your body can help ease bloating and replenish your body as it fights to regulate those hormones.
  4. Exercise- Exercise can help balance out some of the mood-altering effects of PMS, but keeping it low-impact is best, especially for bodies that are having a rough time with all those hormone fluctuations.  Go for a walk, boosting vitamin D while exercising to balance blood sugar, etc. can be the best medicine and it can help you sleep at night.  There are also a number of yoga poses and stretches that can help ease your cramps.
  5. Sleep- Finding a way to get regular sleep goes a long way towards regulating your fluctuating hormones.  Take a nice long bath with Epsom salts, drink     a cup of caffeine-free lemon tea, grab a hot water bottle, and catch a few extra hours of sleep until it’s over.

If you have any questions on natural methods to reduce PMS symptoms and are interested in learning more about how acupuncture, naturopathic medicine, and massage therapy can help please do not hesitate to contact us today!

Mindfulness Meditation Class: Self­-Compassion and Presence

Want a moment of calm? Who doesn’t! Let’s face it, we are getting busier, doing more for others and less for ourselves. But, there is a way to create a moment of calm in your busy week, that’s right just for yourself. (more…)

Mindfulness Meditation Class: Self­-Compassion and Presence

Want a moment of calm? Who doesn’t! Let’s face it, we are getting busier, doing more for others and less for ourselves. But, there is a way to create a moment of calm in your busy week, that’s right just for yourself. (more…)

Mitigating the Harmful Effects of Stress

There are times when stress is completely unavoidable, such as a high demanding job, training for a competitive sport event, dispute with your partner or friends, or caring for a sick parent, etc. (more…)

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