September: PCOS Awareness Month – Unlocking

Holistic Healing with Michelle Oravitz

Polycystic Ovary Syndrome, or PCOS, is more than just a medical term or diagnosis—it's a harsh reality for millions of women worldwide. One in every ten women today are living with PCOS, and many cases even go undiagnosed. This September, PCOS Awareness Month, let's shed light on this serious condition and its holistic treatment approaches so PCOS sufferers are able to transform into PCOS warriors.

Understanding PCOS

At its core, PCOS is a hormonal disorder that affects the ovaries. Women with this condition may experience irregular menstrual periods, elevated androgen levels, and multiple cysts on their ovaries. The impact extends beyond fertility, encompassing metabolic issues, cardiovascular risks, mental health concerns, and financial burdens.

Alarming Statistics & Studies

PCOS is not a rarity. Its prevalence is such that an estimated 8–13% of women of reproductive age are afflicted. A study shows that up to 70% of women with PCOS go undiagnosed. By region, the condition is most common in the southern U.S. (47.5% cases), followed by North Central, West, and the Northeast. This underscores the seriousness of this condition and the urgency to raise awareness.

Common Myths

A common misconception is that PCOS is just about cysts or irregular cycles. In reality, it's a complex condition affecting various bodily systems. Another myth is that it's the "fault" of the individual—PCOS is neither caused by lifestyle choices nor is it "curable" in the traditional sense.

Enter Michelle Oravitz and The Wholesome Lotus Clinic

The Miami and Miami Beach areas are known not just for their pristine beaches but also for their pioneering medical practitioners. One example is Michelle Oravitz at the Wholesome Lotus clinic.

A ray of hope for many, Michelle is synonymous with compassion, expertise, and results. With a unique blend of Chinese medicine and fertility acupuncture, she has crafted success stories for countless women battling PCOS.

The Wholesome Lotus Clinic takes a therapeutic approach to holistic reproductive wellness. It's not just about treating a condition but nurturing the mind, body, and spirit. Patients find themselves on a transformative journey to optimal reproductive health through meditation, acupuncture, herbs, and nutrition.

Acupuncture and Chinese Medicine: A New Dawn for PCOS Patients

While modern medicine offers multiple ways to treat PCOS, ancient Chinese medicine and acupuncture have shown promising results. They aim to restore the body's balance, promote optimal hormonal regulation, and enhance fertility.

With Michelle’s expertise in these fields, several patients in Miami and Miami Beach have experienced significant improvements in their symptoms and overall well-being.

Indeed, PCOS might be daunting, but you don't have to navigate it alone. With proper guidance, especially from someone as dedicated and experienced as Michelle Oravitz, you can be assured that you are in good hands.

Let this September be not just about awareness but about action. Embrace the holistic healing power of acupuncture and Chinese medicine and feel the difference.

Navigating PCOS? We've Got Your Back. Reach Out Today!

Are you or someone you know grappling with PCOS? Take the first step towards a balanced and fulfilling life. Reach out to the Wholesome Lotus Clinic and embark on a holistic healing journey.

Michelle Oravitz at the Wholesome Lotus Clinic in Miami Beach can provide you with a comprehensive treatment plan to manage PCOS and achieve optimal reproductive health.

How Can Inflammation Cause Fertility Challenges?

For many couples a silent challenge lurks underneath the surface of their dream to start a family, i.e., infertility. While numerous factors contribute to fertility challenges, one that is often overlooked is inflammation. Understanding the intricate relationship between inflammation and fertility offers solutions to those navigating this complex and overwhelming journey.

Inflammation and Fertility

The female reproductive system has extraordinary abilities to manage inflammation. Just imagine the level of regeneration that happens during a single menstrual cycle. A female’s body eliminates all the tissue waste every month, restoring its functioning. So while acute inflammation may be essential for the cellular repair of processes like menstruation, excessive inflammation can lead to severe bodily imbalances.

Generally, women are more prone to excessive inflammation due to a reactive immune system. Thus, chronic inflammation, persisting over time, can lead to fertility challenges, making conception difficult for many couples.

Pelvic Inflammatory Disease (PID)

PID is a severe infection of the female reproductive organs, often caused by sexually transmitted diseases. It develops scar tissue and abscesses in the fallopian tubes, making it difficult for sperm to reach the egg or for the fertilized egg to travel to the uterus. Every one in 10 women with PID experiences infertility. Many women don’t realize they have PID so it’s important to get it evaluated as it can sometimes be treated with antibiotics.

Endometriosis

Endometriosis is a prevalent and debilitating condition involving endometrial tissue growth outside the uterus, causing inflammation. Women with endometriosis often experience painful periods, and the inflammation affects the quality of the eggs or hinders their release. Around 30-50% of women with endometriosis experience infertility. In order to truly confirm Endometriosis, one has to undergo a laparoscopy.

PCOS

Polycystic Ovary Syndrome (PCOS) is common among women of reproductive age. One of its hallmarks is chronic inflammation. Women with PCOS often experience irregular menstrual cycles, hormonal imbalances, and insulin resistance, all leading to PCOS-triggered infertility.

Addressing Inflammation-Induced Fertility Issues

A multifaceted approach is often necessary to combat fertility challenges arising from inflammation. The following suggestions may help alleviate the problem:

Regular Health Check-ups

Regular visits to a healthcare provider help monitor inflammation levels, ensuring that underlying conditions are being treated correctly.

Fertility Coaching

Engaging with a fertility coach can provide emotional support and guidance. They can offer coping strategies and tailored treatment plans for whole-body heading.

Stress Reduction

Chronic stress can aggravate inflammation. Yoga, meditation, and deep breathing exercises can help manage stress and improve fertility.

Gut Health

An unhealthy gut often increases inflammation, affects hormone regulation, and impacts reproductive health. So incorporating fertility-supporting foods like these and less sugary or tans fat-loaded items is recommended.

Acupuncture

This ancient Chinese practice can help reduce inflammation and improve blood flow to the reproductive organs. Regular sessions with an expert acupuncturist can improve fertility outcomes in many individuals.

Try Holistic Fertility Solutions Today!

While inflammation can present considerable challenges to fertility, addressing its impact and adopting holistic approaches can improve the odds of conception. 

Michelle Oravitz at The Wholesome Lotus clinic in Miami offers hope for many couples facing infertility. She offers fertility coaching as well as acupuncture and herbal formulas and has successfully treated numerous infertility cases with her wholesome fertility methods. It provides couples with tools, resources, and support to holistically open doors to conception. 

Those seeking help can schedule a 15-min Fertility Discovery Call with Michelle Oravitz (AP, L.Ac, FABORM) to understand how to create an optimal environment for reproductive success.

Celluma Light Therapy for Fertility

To date, one of the biggest struggles of western reproductive medicine has been to slow or reverse the age-related decline in egg and sperm quality. However, research conducted in several parts of the world has found great success in treating these fertility issues with near-infrared and LED lights, thus, significantly improving the chances of pregnancy success.

Given this, healthcare practitioners in the US are using Celluma, an advanced low-level light therapy developed by NASA, for fertility benefits.

The Wholesome Lotus Fertility Acupuncture Clinic offers Celluma Light Therapy in the Miami Beach area to help people achieve optimal fertility health.

Schedule a free fertility call with us or an in-person appointment to determine your eligibility for Celluma Light Therapy.

What is Celluma Light Therapy?

Celluma Light Therapy is an FDA-approved low-level light therapy that uses blue, red, and near-infrared waves (through an LED device) to repair and regenerate damaged cells.

Celluma differs from other light therapies because it acts upon the mitochondria to boost energy production, which improves the body’s natural healing mechanism.

As hinted above, the therapy was originally developed by NASA to treat astronauts on long space flights but is now used in a variety of applications in the healthcare sector due to its amazing benefits.

How Does Celluma Light Therapy Help with Fertility Issues?

As the powerhouse of cells, mitochondria play an important role in cell health, vitality, and activity. This goes for the cells involved in reproduction, too.  An egg cell has about 200 times more mitochondria than other body cells, and they play a vital role in oocyte production, fertilization, and early embryonic development[1]. Sperms are also highly sensitive to ATP (the chemical that mitochondria produce and our cells use as the fuel), and a loss of it results in poor sperm motility.

Unfortunately, several health conditions, as well as increasing age, can reduce mitochondrial function, reducing the amount of ATP in the cells. This can lead to fertility issues, ranging from poor egg quality and sperm motility to implantation failure and embryonic growth issues.

Celluma helps address all these problems by improving the functioning of mitochondria, stimulating them to produce more ATP, and helping you achieve optimal reproductive health. Celluma light therapy can also help address problems like PCOS, endometriosis, thin lining, premature ovarian failure, inflammation, poor blood circulation, and oxidative stress.

Get the Maximum Fertility Benefits of Celluma at the Wholesome Lotus

Located in Miami; the Wholesome Lotus is a fertility acupuncture clinic owned and run by Michelle. A reproductive health expert known for her unique approach, Michelle focuses on holistic healing to improve reproductive wellness and help couples deal with their fertility struggles. She uses a variety of traditional and modern approaches to prepare your body for conception. Celluma light therapy is the latest addition to her incredible array of wellness tools.

Contact us now to schedule a free fertility call to learn more about Celluma and other reproductive treatment options we may have for you.

Trying to Conceive? 5 Foods that Support Reproductive Health

If you are trying to have a baby yet are experiencing challenges, you are not alone. Statistics show that 1 in 8 couples have trouble getting pregnant or have trouble sustaining a pregnancy in the United States. Despite this statistic, there are certain steps you can take to increase your chances of having a child. Making better nutritional choices daily is an important place to start. 

Navigating the world of nutritional advice can be a daunting task, especially when it comes to fertility challenges. You may feel overwhelmed when trying to decipher conflicting information from family members, friends, blogs, magazines, and more. Fortunately, your food does matter and can have a positive impact on your fertility journey. Read on to learn about five foods that can help you along the way. 

Foods That Support Fertility Health

Full-Fat Dairy

A 2021 meta-analysis of 27 studies, published in the Journal of The American College of Nutrition, suggests that consuming dairy foods may actually reduce inflammation rather than cause it, contrary to popular belief. Keep in mind that this doesn’t apply for those who have dairy sensitivities or are lactose intolerant. 

Data from a study in Frontier's in Public Health has shown that those suffering from ovulatory infertility may benefit from the incorporation of full-fat dairy into their diet, as opposed to opting for fat-free dairy options. This is due to the fact that low-fat dairy consumption is associated with an increased risk of ovulatory infertility.

Sardines 

Sardines are an excellent source of DHA omega-3 fatty acids and high-quality protein, and feature a variety of fertility-supporting nutrients. Studies have shown that couples who consumed more fish had a higher likelihood of conceiving. 

Because sardines are smaller fish, they have lower levels of mercury, making them a pregnancy-friendly food. Adding sardines to snacks and meals is an easy way to get a fertility boost.

Oats 

This whole grain fuels your body with iron, B vitamins, and fiber. They play a role in supporting the endometrial lining, which is where the embryo implants. Endometrial thickness is correlated with higher positive fertility outcomes. The thicker the endometrial lining, the higher the chance of attaining a pregnancy and live birth. 

Lean Beef 

Lean beef is a powerhouse of protein and is packed with essential nutrients like zinc. Zinc plays an important role in the fertility diet of both males and females, as it is necessary for sperm health and egg quality. Be sure to always look for grass-fed beef!

Tomatoes

Most of the focus of fertility support is geared towards women, but males need support too. A 2021 review published in The Lancet revealed that 50 percent of couples struggling with conceiving had issues with male infertility. 

The tomato is one of the best foods that supports male fertility. This fruit is loaded with lycopene, a powerful antioxidant that has been found to improve sperm quality. To get the most out of your tomatoes, opt for dishes with cooked tomatoes over ripe ones. If you don't like tomatoes, other foods rich in lycopene include red peppers and watermelon. 

If you are struggling to conceive, you can make a difference by making small changes in your diet and adopting these as a lifestyle change. While many other factors may be out of your control, you very much have control over what you eat. 

Consuming the foods listed above, including other whole grains, lean protein, walnuts, dairy, and seafood, can cause a positive impact on your fertility. While you are adding in these foods, be sure to reduce your consumption of refined carbs like pizza and pasta to support you on your journey. 

The Struggle is Real

Many couples struggle with fertility challenges. Whether you just recently started trying to conceive or have been trying to conceive for years, we can all use help and support. The road to motherhood is not always an easy one. Every month you may feel start hopeful only to feel a sense of loss at when another period arrives.

There are many more options besides a healthy diet, such as fertility acupuncture, massage, and virtual fertility coaching. If you need fertility support in general, reach out for help. If you need some extra fertility boosting tips, download this free fertility e-book. 

You Already Have a Great Nutrition Regimen…Now What?

If you’re still struggling to conceive and want more support, check out The Wholesome Fertility Podcast for free fertility boosting tips!

Why You’ll Need Three Months to Improve Egg Quality and Support Your Fertility Health

If you have been experiencing fertility challenges, chances are you have heard of the importance of egg quality on fertility health. The quality of a woman's eggs plays a major role in her fertility. The great news is, there are some steps you can take to improve the quality of your eggs and increase your chances of conceiving.

In this blog post, I'll go over some tips for improving egg quality and supporting fertility in three months. Why three months? That’s the amount of time it usually takes for eggs to mature. During this time, nutrients that a woman gets from their diet and supplements and benefits from an improved lifestyle can benefit the maturing eggs. By the time they fully mature, their quality will be improved from the changes implemented. 

So what things can you do to support egg quality? I'll cover diet and nutrition tips, supplement suggestions, and even some exercise and sleep tips. I'll also discuss the role of acupuncture in improving egg quality. Finally, I'll talk about some common mistakes to avoid when trying to improve egg quality.

Whether you're trying to get pregnant naturally or are preparing for IVF, you’ll want to keep reading.

It Can be Done, but it Takes Time…

With the right diet and lifestyle changes, you can make a big difference in the quality of your eggs. This, in turn, can give you a better chance of conceiving. Here are some tips to get you started.

First, it’s important to understand that improving egg quality is a process. It takes time and effort to make lasting changes. It may take several months before you start seeing results. 

Second, lifestyle changes may be necessary. This includes changes to your diet, exercise routine, and sleep habits. Third, you may need to take supplements to support egg quality. Finally, acupuncture may be beneficial for some women.

Now that you know the basics, let's talk about how to improve egg quality and support your fertility..

How to Support Fertility and Improve Egg Quality

The first step in improving egg quality and supporting fertility is to make some lifestyle changes. This includes changes to your diet, exercise routine, and sleep habits. All of these can play a role in improving egg quality.

First, let's talk about diet. Eating a healthy, balanced diet is essential for supporting fertility and improving egg quality. This means eating plenty of fruits, vegetables, lean proteins, healthy fats, and whole grains. Avoid processed and refined foods, which can be detrimental to your fertility.

It's also important to get enough vitamins and minerals. Some of the most important vitamins and minerals for fertility include B vitamins, vitamin E, zinc, selenium, and iron. You can get these from food sources such as leafy greens, nuts, and legumes. Alternatively, you can take a quality prenatal vitamin to ensure you're getting enough of these important nutrients.

Diet and Nutrition Tips to Improve Egg Quality

In addition to eating a healthy, balanced diet, there are some specific foods that can help to improve egg quality.

One food group that can be beneficial for fertility are omega-3 fatty acids. These are found in fatty fish such as salmon, mackerel, and sardines. They can help to reduce inflammation, which can improve egg quality.

Antioxidants are also important for fertility. Foods high in antioxidants include blueberries, dark chocolate, and green tea. These can help to reduce oxidative stress, which can damage the quality of your eggs.

Finally, it's important to get enough protein. Good sources of protein include lean meats, eggs, nuts, and legumes. Protein is essential for the development of healthy eggs.

Supplements to Support Egg Quality

In addition to a healthy diet, there are some supplements that can help to support egg quality.

One supplement that can be beneficial for fertility is Coenzyme Q10 (CoQ10). This is a powerful antioxidant that can help to reduce oxidative stress, which can damage the quality of your eggs. Make sure you find one that’s in the form of ubiquinol, which is a superior form of CoQ10. 

Another supplement to consider is DHEA. This is a hormone that can help to improve egg quality and support fertility. It's important to note, however, that it can have some side effects and is not for everyone. If you are considering taking DHEA, it is best to get tested first because for some it can cause adverse effects if their DHEA is already high. It's best to talk to your doctor before taking it. 

Finally, Vitamin D can be beneficial for fertility. Vitamin D is important for the development of healthy eggs. You can get Vitamin D from exposure to early morning sun or by taking a supplement. Keep in mind that if you are deficient in Magnesium, it may affect your absorption of Vitamin D.

Exercise to Improve Egg Quality

Exercise can have a positive impact on egg quality. Moderate exercise such as walking, jogging, swimming, fertility yoga, and cycling can help to improve circulation, which can be beneficial for fertility.

It's important to find an exercise routine that works for you. Try to find something that you enjoy and that you can stick with over the long term. It's also important to remember that too much exercise can have an adverse effect on fertility. So make sure to find a balance that works for you.

Sleep Tips to Improve Egg Quality

Getting enough sleep is essential for improving egg quality. Studies have shown that not getting enough sleep can lead to a decrease in egg quality. Aim for at least 7-8 hours of sleep each night.

It's also important to establish a good sleep routine. Make sure to go to bed and wake up at the same time each day. This will help to regulate your sleep cycle and will make it easier to get the rest you need.

Finally, make sure to create a sleep environment that is conducive to good sleep. This means keeping your bedroom dark, quiet, and cool. Avoid using electronics in the bedroom and limit your caffeine intake in the afternoon and evening.

The Role of Acupuncture in Improving Egg Quality

Acupuncture is an ancient Chinese practice that can be beneficial for fertility. It involves stimulating specific points on the body with needles. This has been shown to help improve egg quality and increase the chances of conception.

Acupuncture works on balancing a person’s “pattern” so that their body can get into a natural, self-healing state. When patients come in, I first assess their pattern and tendency in order to create a treatment protocol. The points chosen are both distal and local. Meaning that distant points can be used to treat something they aren’t necessarily close to.

Local points are usually placed around the pelvis to encourage blood flow to the uterus and ovaries. This assists in helping the blood carry the nutrients that are absorbed from the diet and lifestyle protocols implemented for egg health, so that it can support the maturing eggs.

Common Mistakes to Avoid When Improving Egg Quality

When trying to improve egg quality, it's important to avoid some common mistakes.

First, don't rely solely on supplements to improve egg quality. Supplements can be beneficial, but they should be used in combination with a healthy diet and lifestyle changes. It’s also important to keep inflammation down so that absorption of supplements can be optimized. This can be done with a balanced diet.

Second, if you are stressed trying to do everything perfect in regards to egg quality, it will impact your hormone balance as well as sleep. So make sure to find a balance that is realistic for you.

Finally, don't try to rush the process. Improving egg quality takes time and patience.

Conclusion

Improving egg quality and supporting fertility may seem overwhelming at first. But with the right diet, lifestyle changes, and supplements, you can make a big difference in your fertility health and egg quality. 

In this blog post, I discussed why three months is a necessary time to improve egg quality and support fertility. Diet and nutrition tips, supplement suggestions, and even some exercise and sleep tips were discussed. I also shared the benefits of acupuncture on improving egg quality. Finally, I talked about some common mistakes to avoid when trying to improve egg quality.

If you're trying to get pregnant or just want to make sure you have the best quality eggs possible, then following these tips can help. Keep in mind that improving egg quality takes time and patience, so be sure to be consistent and stick with it. If you would like more customized help in order to improve your egg quality with acupuncture or online consultations, be sure to schedule your free fertility discovery call. 

7 Must Do's to Survive Your 2WW (two week-wait) During IVF

I am a member of the “1 in 8” Infertility Club. Really. After trying to conceive the “natural way” for almost 2 years and finding out that the only way to motherhood, in my case, was IVF (In Vitro Fertilization), no other way, it was really hard and devastating to hear.

So, I went along with my husband through five cycles of IVF to be able to conceive; from those five cycles, one was cancelled, one was a miscarriage and one was my stillbirth baby girl Isabelle at 39 weeks, the other two are my girls Eliyah and Maya.

Yes - Infertility sucks! But Infertility and all my struggles through it, not only taught us (me and my husband) a lot, but also inspired me to open up about the pain and start coaching other women and couples walking the same path. It also inspired me to write a book “The IVF Planner”, a valuable read for anyone going through IVF. I truly recommend having a planner during this time, because trust me, keeping up with the daily medical dosages during an IVF cycle is challenging. This resource helps you not only manage the admin but also relieves some of the stress that comes with it. It is also a way to write your own story during this time, and one day be able to show your rainbow baby what a bumpy but incredible journey it was to bring them into the world. 

I realized that a planner is not only a journal but also can be a unique and personal coaching tool.

Based on my own IVF Journey, I also learned that stress is one of the biggest and most difficult issues to handle during this time. 

Here are 7 things you can do to survive your 2WW and make it a little easier:

1. Go easy after your transfer. Start writing a journal.

2. Eat well, rest, but also remember you are not sick, so take a refreshing walk to clear your head and get some fresh air.

3. Please do not test early: this adds more pressure and stress. Wait until your beta test.

4. Color and create. Art therapy is a huge tool to release stress and focus our mind on something positive.

5. Watch funny movies with your partner. This makes time go faster and it is good to laugh.

6. Pamper yourself: go for a foot massage, a pedicure, a manicure, a make-over. Do the normal things which make you feel like you.

7. Acupuncture straight after transfer is a great option too. Head acupuncture is also a relaxing and peaceful way to be mindful and reduce stress, as is meditation and listening to chill-out music.

I truly hope that the message in this article can be of benefit to you if you are struggling with infertility or going through any medical intervention to reach motherhood.

Feel free to contact me. I offer a complementary introductory call and you can schedule it here: https://monicabivas.com/en/make-an-appointment/

By Monica Bivas

(www.theivfplanner.com)

( https://amzn.to/2TskySW)  

Recurrent Miscarriage: 10 Things I Wish I Had Known Before My 5 Miscarriages

My path to build a family was not what I expected. It has included a total of 5 miscarriages, an adoption, and a failed IVF cycle.  And on top of that, I am thrilled to be currently 34 weeks pregnant with a healthy baby boy.  There is so much I wish I could go back and tell myself years ago when I started my journey to build a family! 

My struggles with recurrent miscarriage have taught me so much and here are 10 things I wish I could tell myself as I was just starting out on this journey. 

1)      Allow Time to Grieve

I have often felt like I was running out of time when it comes to fertility, but one lesson I have learned is that skipping over the grieving phase after a miscarriage is simply not an option.  In order to move forward and make decisions, it has been important to allow myself time and space to first grieve. Otherwise, I am not ready to make a decision or might rush into a decision.  

2)      My Husband Grieves Differently

This one took me a few miscarriages in to truly understand. First, I myself grieved differently with each miscarriage, each one was unique and had it’s on set of circumstances, disappointments and struggles.  And then on top of that, my husband and I have completely different ways of expressing and going through grief.  At times, it felt like he wasn’t grieving. I didn’t see in him the tears and overt expression of emotions that I was displaying. It was through couples therapy that I came to understand and even appreciate our different ways of experiencing and expressing grief. 

3)      Pinpointing a Cause is Unlikely (but still worth exploring)

Knowing the exact cause of a miscarriage is not always possible and in most cases knowing the cause with certainty is impossible. This can be hard to accept. Over the years, my mind has tried to rationalize and find certainty, even when it is not possible. Ultimately, I’ve learned to accept that there is an aspect of the unknown in most miscarriages and to be ok with that.  

4)      Request More Testing

While knowing a cause with 100% certainty may be impossible, I found asking why and doing the research and testing worthwhile. Over the years, we uncovered potential factors that may have contributed to my miscarriages. One of these was a blood clotting issue I have, called Antiphospholipid Syndrome (APS). APS has a very specific protocol that I have followed to help ensure a healthy pregnancy.  We also found out my husband has fragmented DNA on his sperm.  Being able to help control for these two factors in future pregnancies is part of what I believe led to a healthy, full term pregnancy.  This is why I recommend advocating for yourself, pushing for more testing when you feel it is warranted and including your husband or partner in that testing.  

5)      Do what feels right for you! 

There is SO much you can do to help with your fertility. For me, I tired a lot of different things and stuck with the pieces that I felt were helpful at the time. A lot of times i found that finding the right person to help me was just as important, if not more, than the modality I selected.  A few things to consider- 

-   acupuncture

-   meditation 

-   diet modifications

-   Mayan abdominal massage

-   therapy and/or couples therapy

-   yoga

-   chiropractic work

My main caution with this piece is to not try and do it all, find the thing (or a few things) that feel right for you.  Go with your gut on this one.  

6)      Find your people  (you are NOT alone!)

I always felt very alone in what I was experiencing, but I’ve now come to learn that there are plenty of women out there with very similar struggles. I found it useful to connect with others either through in person groups as well as online.  I have a group specific for those going through miscarriage, linked here. I would encourage you to go and and find your people, too. A great place to start is Facebook.  Depending on your location, you may find there are also a lot of great local, in-person support groups. 

7)      Furry Friends Help! 

For me, this was my cats! If you do not have pets, I would highly recommend looking into and finding the right fit for you. My cats provide me with so much love and comfort, especially when I am having a tough time. 

8)       Struggle Creates Gratitude

For me, the newborn phase with my son was a breeze. I think there is something to years of struggle to make you appreciate a baby on a whole new level. I have enjoyed motherhood and because of what it took to get here, I feel I appreciate the small things just that much more than I would otherwise. I am also able to deal with the difficult times and let small things slide because gratitude is at the root of my experience.  

9) There is More than One Way Forward

This one is so key and for me is one of the reasons behind me creating Miscarriage Hope Desk. In the moment, I often felt like my options were limited and bleak, but I was able to step back during key parts of my journey and realize that I always had a choice and multiple options.  With this perspective, I was able to select an option that felt right to me and my husband and not feel forced into anything. 

10) The Ending

What I really wish I’d known before I set out on my journey to build my family was the ending. If I knew just how beautiful it would be in the end, i would have known from the beginning it was all worthwhile. 

5 Ways to Boost Sperm Health

Many couples that I have seen have overlooked sperm health at the beginning of their fertility journey.  Approximately 40-50% of fertility challenges is due to “male factor” infertility.  About 2% of all men exhibit suboptimal sperm parameters.  

Based on the most recent World Health Organization (WHO) guidelines, experts consider a healthful sperm count to be 15 million per milliliter (ml), or at least 39 million per ejaculate.
Doctors consider a sperm count under 15 million per ml abnormal and can result in male fertility challenges.

The markers of sperm health include:

Sperm Motility: Sperm mobility refers to sperm movements. Sperms must be able to swim to reach and fertilize the egg.

Semen Volume: A minimum volume is required to carry the sperms through the female reproductive region. A normal semen volume ranges from 2 to 5ml per ejaculation.

Sperm morphology: The average ideal size and shape of sperm cell in a sample.

Sperm Count: The concentration of sperm cells per ejaculation.

There are many contributing factors that can impair male fertility.  Some factors to consider are genetics defects, STD’s, Varicocele (enlarged veins in the testes), alcohol, smoking, drug use, poor diet, obesity, stress, EMF’s, and cell phone radiation.

Just as it does with women, reproductive health is a reflection of overall health and wellness.  

The following are some natural ways to increase sperm count:

1. Get enough exercise and sleep:  Sleep is very restorative for the hormonal balance and production and is needed in order to produce healthy sperm.  Sperm health has been shown to be impaired by sleep deprivation and a late bedtime schedule. Exercise is also an important factor in sperm health and overall vitality.  However, over exercise can deplete the body and as a result impair reproductive health. 

2. Make sure you are getting proper amounts of vitamin D:  Vitamin D has been linked to sperm quality and is a very important vitamin to supplement for male reproductive health (as well as female).  Not only is it important to supplement with vitamin D, but it’s also important to get enough sunlight.  If you live in a warm climate, it is safest to get sunlight before 8:30 or 9 am.  This is the best time to soak up the sun and it also increases “yang” energy which is essential for male reproductive health.

3. Avoid excessive alcohol or smoking:  Alcohol has been shown to negatively impact sperm count, shape, and motility.  Excessive drinking is defined by the CDC as 5 or more drinks within 2-3 hours or on one occasion. Smoking has been shown to lower semen volumes, sperm counts, and motility percentage compared to men who do not smoke. 

4.  Increase anti-oxidant consumption:  30-80% of infertility cases are due to oxidative stress and decreased total antioxidant capacity in seminal levels.  Studies were done on various antioxidant supplement effects on male infertility, DNA fragmentation, low sperm count, subfertility, sperm motility, concentration, and morphology.  Vitamin C and E which are powerful antioxidants have been shown to improve sperm motility and morphology.  L-Carnitine has been shown to improve sperm count.  CoQ10 has been shown to improve sperm concentration and motility.  Selenium has been shown to improve sperm counts, concentration, motility and morphology.  N-Acetyl-cysteine has been shown to increase serum testosterone.  Antioxidants can be absorbed in foods such as blackberries, blueberries, raspberries, strawberries, dark chocolate, pecans, kale, goji berries among others. 

5.  Consider Ashwagandha: Ashwagandha is an adaptogenic herb that is used as a tonic and a stress reliever.  Clinical evidence shows a significantly increased sperm concentration and overall motility.  It also has been shown to increase the semen volume.  Besides sperm improvement, testosterone and LH serum levels increased for those with suboptimal testosterone levels before taking Ashwagandha.

Foods that have a wide range of health benefits that may also benefit sperm count include:

·       Walnuts

·       Citrus fruits

·       Whole grains

·       Most fish, especially wild salmon, cod, and sardines

·       Dark chocolate

·       Garlic

·       Bananas

·       Broccoli: A green vegetable full of folic acid.

·       Spinach

·       Turmeric Super high in Vitamin C

·       Asparagus: Super high in Vitamin C

·       Nuts and seeds

As in any case of fertility challenge, it is important to get the proper labs and semen analysis when looking into male fertility health.  It is essential to rule out any underlying conditions such as varicocele or genetic conditions.  Living a life of healthy practices such as a whole foods diet, the right amount of exercise, and a proper supplement regimen can help improve sperm health.  With that being said, it is wise to reach out to a healthcare practitioner before implementing any type of new diet and supplemental regimen.  

5 Questions to ask yourself when trying to conceive

The fertility journey can prove to be a real rollercoaster when it comes to emotions and personal energy! There are so many factors to consider and while I recommend that all couples go and rule out any underlying conditions, I wanted to share some important things to consider that many may not think about when they first start trying to conceive.  

We all learn in high school the false idea that we can get pregnant at any time in the cycle (eye roll).  And we eventually learn that this can’t be farther from the truth!!  The truth is, there are so many factors that need to align in order for conception to occur.  Here are just five things to consider when trying to conceive that may be affecting your chances.

1.     Are you ovulating and if so, when?  

The reality: no ovulation =  no pregnancy.  This is why the menstrual cycle as a whole is so pivotal in regard to conception.  Ovulation is the process in which the follicle releases the most viable egg monthly, and without this process there will be no egg to fertilize. Many people can have monthly bleeds without ovulating.  And many people may have positive OPK tests without ovulating.  This can become very confusing because what that means is that your body istrying to ovulate by releasing LH from the pituitary gland, and it doesn’t confirm that your ovaries responded to the LH or the FSH.  One of the best ways to confirm this is by tracking your basal body temperature – you can find details on how to do this in my fertility resources page.  By tracking your temperature you will not only see if you are ovulating, you will also see when.  Many people who have a regular 28-day cycle may assume that they are ovulating on day 14.  But this is not always the case – some may ovulate early, and some may ovulate late.  Your fertile window is about 4-5 days before ovulation so it’s important to know when that occurs.

2.     Do you have food sensitivities?  

Food sensitivities can greatly impact your chances of conceiving!  Inflammation is one of the factors that may not only prevent implantation but also contribute to miscarriages.  It is important therefore that inflammation is kept to a minimum.  This can be done through diet and supplements but first it’s important to see if there is a food that is causing inflammation and sensitivity.  Many cases of unexplained infertility are linked to women having celiac disease.  Celiac disease is a type of autoimmune condition where the small intestine becomes damaged from the body’s reaction to consuming gluten.  The issue with celiac disease is that it can present in so many ways with a range of symptoms, so it may not be easy to recognize and needs to be tested with a physician.  Another condition that may get exacerbated with food sensitivities is Hashimoto’s thyroiditis.  Similarly, gluten among other foods can worsen the condition – which can in turn impact fertility adversely.

3.     How is your dental and gum health?  

This one may seem surprising, but there is a link between dental health and fertility.  We know that gum health can impact inflammation not only in gums but systemically.  It has been known to contribute to other conditions such as type II diabetes and heart disease.  It is now also being linked to fertility health!  As written above, inflammation is not beneficial when trying to conceive and is important to keep to a minimum.  This is a simple solution – brush well morning and night (and after meals if you’re disciplined!) and make sure to floss daily!  I also recommend a good neem toothpaste and mouthwash.  Oil pulling (an ayurvedic practice) is also a great way to keep the mouth and gums clean and healthy!

4.     Are you deficient in supplements?  

Studies have linked unexplained infertility to deficiency in vitamins.  I wouldn’t recommend randomly supplementing without first speaking to a licensed practitioner.  But you can easily start with a good prenatal.  Keep in mind though, not all prenatal vitamins are created equal!  Many companies are not third party tested and what that means is, since vitamins are not FDA regulated – you cannot be sure that they really have the ingredients they claim to have.  There are other companies that are third party tested, which means that they hire a separate company to test their quality to show practitioners that they adhere to high quality standards.  Another thing that I personally prefer is that prenatal vitamins have methylfolate instead of folic acid.  Folic acid is synthetic and is harmful for people who have the MTHFR gene mutation.  Since not many people get tested, it is best for all to simply avoid folic acid.  I have a list of recommended prenatal vitamins on my fertility resource page. 

5.     Are you well rested? 

Did you know that sleep can help you not only recharge, but regulate and metabolize hormones?  Sleep is vital when trying to conceive!  It also reduces overall stress and helps you focus on important daily tasks and decisions (there are so many decisions people who are on the fertility journey need to make!).  One of the ways in which sleep can be improved is by regulating the circadian rhythm.  It gets regulated by daylight as well as darkness at night.  What can confuse your inner cycle is artificial light at night.  This can be regulated by reducing screen time in the evening and allowing an hour or two before sleep to be in a dim environment which is not too bright.  You can also find a sleep hypnosis audio here for suggestions on deep sleep.  

These five questions may not be as obvious when you first begin the journey, but they can really make a difference in how your journey progresses!  If you want more in depth support I am happy to jump on a discovery call with you!

Body Awareness: A Vehicle to Reproductive Wellness?

Chinese medicine is rooted in Taoist philosophy.  Taoism literally translates as “The Way”.  “The Way” refers to the way of nature and balance which is symbolized beautifully in the yin and yang.  The idea is that if everything is balanced, optimal life force is able to thrive.  This can be seen in all of nature and is reflected in all living things on earth.

The symbolism of yin and yang shows two opposing forces which turn into one another and are interdependent.  If there was too much sunlight, plants would dry up – too much rain, they would get over saturated - too much darkness, they would be deprived of the sun’s energy.  Nature is designed to reflect this perfect harmony in order to sustain life.  

Our bodies reflect this nature.  They are microcosms of the earth’s ecosystem and have their own elements.  When those elements get out of control, disharmony arises and can lead to disease or imbalance.  This imbalance can show up as hormone disruption, sleep disruption, or menstrual irregularities – to name a few.

Fertility health reflects our overall health.  It is a branch that depends on the trunk of our vitality.  Fertility can be compared to sprouting, and sprouting can’t occur unless the existing plant has sufficient vitality to sustain the sprout.  In order for this to occur, we need to look at what is sustaining the body so that it is optimally primed to support new life.

Not everyone is able to go to an acupuncturist or holistic practitioner, but we are all designed to connect with our body’s needs.  Our bodies are programmed to point out imbalances so that we can attend to our own health.  This design happened way before anyone made a living as a healthcare provider.  While seeing a qualified provider is essential in many cases, I want to point out that we still have power to tune into what our bodies are telling us.   

In order to address the imbalance, we need to first observe.  One of the easiest ways to do that is through body awareness or interoception.  This is our body’s way of signaling us to cool down when it’s hot, to eat when we’re hungry, or to avoid certain foods if they cause a reaction.  

This body awareness can increase with time and may need consistent practice, especially if we’ve conditioned ourselves to ignore its cues for many years. Once we begin to sharpen this innate ability, it will open a window into our wellness.  It will show us which foods give us vitality, and which foods drains us.  It will show us when we’re tired and how to surrender to rest.  It will show us when we are over-exercising or under-exercising.  It will also show us if what our doctor is telling us is in line with our body’s truth – i.e. it may be time to get a second opinion!

3 Steps to connecting with your body’s intelligence:

1. Meditation

1.    Meditation:  Meditation is one of the best ways to train your mind to ‘listen’ and tune into your body.  It is actually how some people theorize that acupuncture meridians were discovered.  Getting quiet helps us tune in to our subtle sensations and get guided by our innate intelligence.  Meditation has a very balancing effect – it creates a state of flow which is an optimal state for the body to ease back into balance.  There are many types of meditations, one of which focuses on body awareness.  Doing so not only reveals what is happening in the body, but it also helps the body to harmonize and reset.

2. Become Mindful

2.    Mindfulness: I know, this is often associated with meditation because there is a type of meditation called “Mindfulness meditation”, but mindfulness refers to a deep present awareness that can be carried through into every activity and non-activity throughout the day – including eating.  Mindfulness helps us tune into how our bodies respond to conversations and can help us connect with our intuition, which is our inner compass.  This intuition has come in handy to many of my patients who have shared that they were guided to get a second opinion when what they heard from their doctor didn’t feel like the right advice to them.  And they were proven right as their journey progressed! 

3. Yoga

3.    Yoga:  Yoga brings an immense state of body awareness by moving consciously.  It is referred to as ‘yoke’ which unites body and spirit.  If spirit is referred to as consciousness, the practice of yoga threads this consciousness into every movement and breath of the body.  I often refer to yoga as an ancient ‘intelligent exercise’.  It not only strengthens the body, but it also awakens its vitality and consciousness. 

Awareness not only helps us tune into what requires balance in our bodies, but it also acts as a lifegiving force.  As Tony Robbins says, “energy flows where attention goes”.  If you think back, you may notice moments when just your mere attention breathed life into things.  Our awareness is more than simply observation, it is charged with life force energy.  Just the simple act of noticing can regulate and rebalance.

The key to remember is that our bodies are designed to revert to balance naturally, and one of the ways it does that is to cue us like it does when we are hungry, hot, cold, or tired – we automatically know what to do!  Once we tune in to these cues (eating right, resting when we need) and the body is able to align like a lock opening up, reproductive health follows suit and is able to thrive.  I have worked with many women both virtually and in my practice.  When I am working virtually and am unable to implement acupuncture, we work on awareness and implementing balance through a variety of protocols.  I have seen amazing transformation in menstrual cycles and fertility health all due to simply tuning in and working with the body’s amazing intelligence!     

Fertility Yoga & Acupuncture: A Winning Combo

Shared Origins

Yoga and acupuncture both have deep roots, originating in Asia and dating back thousands of years. Acupuncture is based in Traditional Chinese Medicine, while the foundation of yoga is Ayurvedic Medicine. These two forms of energy medicine have evolved and cross pollinated over the centuries, especially as they’ve moved from East to West. Both yoga and acupuncture focus on healing and maintaining optimal health by removing energy blockages, releasing excess energy and generally supporting good energy flow. Known as qi in TCM, practitioners use various tools such as needles and massage to help move energy along meridian lines in the body. In yoga, the life force or energy is known as prana. Movement, breathing and meditation are used to move energy and create balance in the body.

I have personally witnessed the power of these two forms of energy medicine coming together in supporting women who are trying to conceive. I have 20+ years of experience in the healing arts and for over a decade II have worked with women in a fertility clinic setting. I had the privilege of being involved in the creation of an Integrative Fertility Clinic where I saw firsthand that the women who were supported by both acupuncture and yoga experienced greater success on their fertility journey. The two practices complimented one another perfectly, leaving women feeling nourished and deeply relaxed. 

Benefits of Yoga for Fertility

It has been well established that yoga is good for fertility not only physiologically, but also mentally, emotionally, socially, and spiritually. It is a gentle form of movement that is doctor recommended and appropriate as preparation for and support through fertility treatment (and beyond, into pregnancy). Extreme forms of exercise can sometimes harm fertility potential by directing blood flow away from reproductive organs and spiking cortisol levels.  Yoga for fertility directs blood flow towards reproductive organs to create a nurturing internal environment for those eggs and embryos. Increased blood flow helps to reduce inflammation, boost immunity, and balance hormones. The cycle-specific yoga videos in the Fertile Hope Yoga library ensure that women who are practicing are confident, knowing that the poses will support them exactly where they’re at. Whether menstruating, stimming, going through an IUI, IVF or FET, during a two week wait, or while on a break, there’s a specially designed practice for each stage of the journey.

Similar to acupuncture, yoga is also an excellent stress reliever. We all know that stress is not fertility friendly and yet struggling to conceive or going through fertility treatment is inevitably stressful. The breathing and mindfulness techniques that are part of yoga help to ground you in the present moment and bring you back to your calm center. Yoga has been proven to reduce anxiety and depression, which can also boost fertility. 

Fertility Yoga for All

After establishing an in-person yoga program through the Integrative Fertility Clinic - which saw a 90% success rate in achieving pregnancy among participants of the program - I decided that I wanted to reach even more women and launched Fertile Hope Yoga in 2019. FHY is an entirely online yoga studio which allows anyone from anywhere to access beginner-friendly, cycle-specific yoga for fertility anytime! Because of its accessibility, doctors recommend my program to their patients especially where other forms of support such as acupuncture might not be available and during clinic shutdowns during the pandemic. Something that I say often to my students is that even when so much of the fertility journey is out of your control, focus on what you can do for your fertility such as yoga. 

FHY is so much more than just yoga; it is also a strong community that supports and encourages each other every step of the way. Together we work on releasing fear, building confidence and cultivating a positive mindset. I am proud to lead a global community of women who are each walking their unique fertility journey but who come together through their shared dream of becoming mothers. 

There is no such thing as too much support on the fertility journey. The challenges and heartbreak are real, but so is the hope that keeps you putting one foot in front of the other. Whether it is the support of acupuncture, yoga or both, know that your amazing body is capable of so much healing and growth, and you do not have to walk this journey alone.

For more information about Fertile Hope Yoga, and to get a free nurture yoga for fertility course, visit www.fertilehopeyoga.com. 

Erin McCollough

Founder, Fertile Hope Yoga

How Can Breath of Fire Improve Your Vitality?

Kapalabhati, or breath of fire is a powerful breathing technique that works to increase agni (digestive fire) and burn up stagnation in your abdomen.  It is very cleansing for the lungs and digestion.  It creates blood flow to your pelvis and reproductive organs so it is a great exercise to do to support fertility health.  It also benefits the mind – the translation of Kapalabhati is ‘forehead shining’ to signify the bright awareness that gets cultivated in the mind as a result of consistent practice.  In TCM, both the abdomen and the mind are important aspects of conception.  The mind (which the heart houses) is where the hormones are controlled.  The abdomen energy feeds the gonads of both men and women and needs to be supplied with fresh blood and energy in order to function optimally.  

Breath of fire is used in Kundalini yoga and is combined with specific poses to create various benefits in the body.  For the sake of simplicity, I recommend starting practicing in a cross legged position so you can focus on the technique. The practice is best done on an empty stomach.

Begin by sitting comfortably with loose fitting clothes.  It is important not to have constriction in your abdomen so that you can do the exercise comfortably.

Take a few deep inhalations and exhalations to prepare.

Then inhale and forcefully exhale with your mouth closed as you feel your abdomen constrict with the exhalation.  It is important to note that all of the breath happens in the abdomen and not the chest.  This is a practice that takes time to get used to.

All you need to focus on is the pumping of the abdomen as you exhale and the inhale will happen automatically.  This is an exhalation based breathing technique.  This is a great video that I found showing for a visual of breath of fire https://www.youtube.com/watch?v=V86Xao9bcRI.

You can begin by doing the breath of fire for a continuous 30 seconds and slowly increasing it over time. The best time to do this is in the morning before breakfast.  This should be avoided for women who are pregnant or menstruating.  

 Photo by Liset Verhaar 

Dairy & Fertility: Getting to the Bottom of it

As a fertility acupuncturist, I constantly find myself researching and learning information regarding fertility. Luckily, even though there are varying opinions out there, in the natural medicine world of fertility there aren’t too many extreme conflicts of information - at least not in my experience. In regards to fertility, I knew it would be really important for me to be able to guide my patients on diet which is one thing that is more in their control than anything. So I wanted to address the one topic that continuously causes confusion for my patients, and that is dairy. Specifically milk products.

In Chinese medicine, dairy can cause phlegm which is why we suggest to keep it to a minimum. Dairy has also been an issue for certain people who cannot digest it properly. Yoghurt seems to be a lot more compatible with our digestion because it has healthy bacteria which is healthy for the gut.

In a book called The Fertility Diet, the authors share information that was retrieved from the most comprehensive study to date from the long-standing Nurses’ Health Study on how a certain foods can affect fertility. In this book they say that skim or reduced fat dairy can have adverse effects on fertility. On the other hand, full fat yoghurt or milk has shown to increase chances of conception. My understanding for the reason there are so many conflicting reports on this is that some milk products add hormones which are known to disrupt the endocrine system therefore causing fertility challenges. It can also be that people who have noted adverse responses due to reduced fat dairy, which has been shown to reduce the rates of fertility, associated it with dairy as a whole.

So according to these studies, if you are to have dairy make sure it’s whole and full fat. Fat is actually an important part of our diets and it is found to be a lot more beneficial than we have thought for the past several decades. Healthy fats are also listed as the foods necessary for improved conception in the The Fertility Diet.

As an Oriental Medicine practitioner, I look at the person’s individual constitution. If they have phlegm damp symptoms I would not recommend dairy. And if the person doesn’t have any symptoms of phlegm damp, is not lactose intolerant or sensitive to dairy, I would suggest full fat organic yoghurt once a day if they are looking to get pregnant. This will give their bodies a needed serving of fat which is shown to increase fertility. I would also suggest to drop sugar which is another ingredient that is associated with poor fertility outcomes.

Image by Nikolai Chernichenko 

Can CoQ10 improve Egg Quality?

It all comes down to ATP – aka energy!  ATP is created by an organelle called the mitochondria which is present in all of our bodily cells.  From what we understand, our ATP decreases with age which can be a cause of our reproductive decline as our cells age.  

How does CoQ10 play a role?

CoQ10 is a compound that is produced by the body in order to help the mighty mitochondria generate ATP – i.e. cellular energy.  CoQ10 acts as a powerful antioxidant for the cells which is why it can prevent cellular aging. Depending on our age, lifestyle and constitution, we can be deficient in our naturally occurring CoQ10. Many foods naturally have CoQ10 such as organ meats, dark leafy vegetables (kale, broccoli, spinach), nuts, seafood, and meat though it may be best to supplement to get a sufficient amount. 

Because CoQ10 plays such an important role in increasing ATP in the mitochondria, it can directly influence an increase in egg quality. Just to give you a clear picture, an average healthy cell in the body needs 1000-2000 mitochondria to function properly, an ovum or an egg needs about 300,000! Eggs that are considered poor quality will have a lower amount of mitochondria.

This just shows how much energy the egg needs in order to become an embryo. It is everything in fertility because even if a lower quality egg does fertilize it can lead to an early miscarriage because it did not start off sufficiently charged. That’s where CoQ10 comes into play. Because it has a key role of increasing cellular energy it not only helps fertility but it also helps overall cellular health in the whole body.

Key points to keep in mind when taking CoQ10 supplements. There are two types of CoQ10 and they are called Ubiquinone and Ubiquinol. Ubiquinol is the final state in which CoQ10 acts as an antioxidant in the cells. So this would be the more potent and pricier version of CoQ10. Since it’s more potent though you will be able to take less amount for the same effect as you would Ubiquinone.

Another point to mention is that although this information is about how CoQ10 can affect egg quality, it is also beneficial for increasing sperm quality as well.

Recommended books on this topic:

It Starts with the Egg: How the Science of Egg Quality Can Help You Get Pregnant Naturally, Prevent Miscarriage, and Improve Your Odds in IVF by Rebecca Fett

Your Mitochondria: Key to Health and Longevity by Warren Cargal

The One Minute Breath

Have you ever notice your breath tense up or get shallow when you’re feeling stressed? 

Do you remember your breath speed up as you watch a scary scene from a movie?

This is because the mind has a direct influence on the breath.  The breath is part of our autonomic nervous system, which means that it is a part of our subconscious mind’s programing.  We breath without having to consciously think so that our bodies can thrive with much needed oxygen when we are sleeping or just focusing on other tasks in life. 

Amazingly our breathing pattern does reflect our state of mind.  It responds to us being relaxed as well as when we’re in distress.  But we can use this to our advantage.

Just as our breath responds to our state of mind, our state of mind responds to our breath.  Yogis have figured this out thousands of years ago and this is why they have been practicing ‘pranayama’ with such great results throughout history. Pranayama is a practice that is done by using specific techniques to control the breath.  The word translates to ‘extension of prana or life force’.  

Prana, or life force is what gives life to all that which has life is in nature.  It corresponds with the same meaning that the Chinese refer as ‘Qi’.  

So getting back to the breath – how can controlling the breath have an affect on the mind?  Think of a time where you had absolutely no pressure, like when you were on vacation and completely free from all responsibility. The weather was perfect, everything felt so right.  You may have noticed that your breath was so calm – and deep.  When the mind is at peace, the breath is deep and slow. 

If you begin to breath deep and slow, you can trick your mind into believing it’s in a state of calm. 

A great Kundalini yoga pranayama exercise is called the one minute breath.  The idea is to breath 20 seconds in, hold for 20 seconds, and breath out for 20 seconds.  Many people are not used to this long of a breath so the ideal place to start is with 10 seconds for all three parts and build up.  

Begin by finding a comfortable seated position at a time that you wont be interrupted.  Inhale deep and exhale fully a few times to begin. Breathe in and count how many seconds you can complete a slow and deep inhale comfortably.  Hold in the breath for that same amount, and exhale for the same amount as well.   Repeat this for at least 10 times.  You will feel refreshed and clear!  This is a great practice before important meetings, to release any stress or anxiety during the day, or if you need some extra energy for the day!

Image by Victor Garcia

Acupuncture & Flow

As a Chinese Medicine practitioner I often find myself speaking of flow.  We try to find words to explain as best as possible what we know to be true in our experience, and for me the way to healing ultimately is to be in flow.  But what exactly does that mean?

Chinese Medicine originated over 3,000 years ago and it's understanding is tied to the ancient Taoist tradition which is translated as 'The Way'.  The way in Taoism cannot be explained in words as it is based on life's ebbs and flows which can only be experienced.  But here I am going to give it a go for the sake of translating what I have learned and experienced in watching my patients on their healing journey.  

The way, also known as 'Wu Wei' is the golden path where everything is effortless and perfect.  Yes, there is perfection here on earth and it's called 'nature' - that is, the way it was designed before obstacles or abnormal intervention.  Nature is designed with everything in mind.  It has perfect timing, perfect temperature, perfect growth - in it's ideal state.  But when obstacles arise - pollution, harm, interference, a lack of living by nature's rules - then disharmony occurs.  Although by design it's perfect, nature is so delicately interwoven that all parts need to work in unison for it to play out it's ultimate destiny.  

Such is our body - which is a part of the whole.  We see inside ourselves what we can also witness without.  We no longer are in sync with the light of nature since creating our own artificial light - and then we ask why there is such a huge epidemic of insomnia in modern times.  Our man made signals are causing us imbalance that we don't even perceive to be happening - partly because we've become so accustom to being in a dazed state due to overstimulation.  Our minds can only take so much information and then in order to deal with this properly we need to tune some of it out.  So we get used to tuning life out and then wonder why time speeds up these days.  I used to think it was just age until I began speaking with kids who also feel that time is going so fast.  If you asked me when I was their age when all these devices didn't exist, I would have said that a year felt like forever.

This is not to sound pessimistic, but in order to achieve balance we need to take an honest look at what is happening and why.  

So when people get out of balance, they develop symptoms, and that is usually when my phone rings.  The question that I get most often is 'Does acupuncture treat (insert symptom / condition)' and my answer is almost always the same.  So long as the condition is not so far along that it needs immediate medical intervention, my job is to figure out how I can create a condition in my patient's body which is optimal for healing.  My ultimate goal, is to encourage the body's own natural flow.

That job is not always easy, and at times it takes a lot of tries (because every 'body' responds differently to the many tools we have in Chinese Medicine).  Eventually, practitioners can figure out a way to hone in on the patient's pattern and work through their imbalance in order to restore harmony.  And when that happens, we get to witness what many consider to be miracles.  

But you have the power to restore harmony in your own body.  You can begin to live a life that is more harmonious with nature.  Taking walks during the day, abstaining from using devices or watching TV late at night, eating fruits and vegetables that are in season, and meditation are just a few examples of ways that you can create flow in your own life.  Since we can't change the ways of our modern life, we can still change our own behaviors to create homeostasis in our health.  Adopting this practice is vital in order to create lasting health and well being.  You are certainly worth the effort!  

Photo by Igor Ovsyannykov on Unsplash

Abyangha: The Ayurvedic Art of Self Anointing

One of the most basic yet powerful 'take home' practices in ayurveda is called 'Abyangha'.  Abyangha is the practice of self anointing or self massage.  Each dosha or body type (vata, pitta, or kapha) responds best to a specific carrier oil (i.e. sesame oil, coconut oil, almond oil) and essential oil blend.  Each essential oil works best to balance either one, two, or all three doshas.  Based on individual assessment, an oil is prescribed and created.

The word abyangha means 'glowing body' or 'towards movement' in Sanskrit.  It was done to keep the body young,  strong, and believed to prevent sickness and injury.  Massage has powerful healing effects on the body and has been shown to strengthen the immune systems and help growth in premature babies.  Abyangha helps move the lymph in the body, promotes circulation, eases tension, and increases a sense of well being.  It also promotes deep sleep, aids in detoxification of the body, helps digestion, and firms the skin.  It takes an extra 5-10 minutes a day to give yourself so many benefits - it's obvious that the pay off is much higher than the effort.  

The original abyangha practice was done before bathing, but I personally do it after bathing because I like to 'seal' and moisturize my skin with a beautiful smelling oil to start my day.  The original practice also calls for massaging the scalp with oil but in our modern age that may be a little ambitious and not very acceptable by many women!  So my suggestion is to massage every square centimeter of your scalp with shampoo.  Do the same for the ears with soap.  

Before getting into the shower, place the amount of oil you need for your body (about 2 tbsp full) into a small glass dish, then place the small glass dish into a bowl with shallow hot water which warms up the glass container (the hot water should not touch the oil).  This way the oil is warm and ready for you when you come out of the shower.  I also recommend dry skin brushing before starting the shower as well.  Similarly to the below instructions, skin brushing begins with the most distal part of the limbs and always moves in the direction of the heart - this should be done while the skin is dry.  

Once you are dry and ready after the shower, begin by rubbing the oil on the tops of your feet (skip the bottom of your feet to avoid slipping), and massage each part of the top of your feet while moving up to your ankles, shins, calves, knees, and top of your legs.  Don't miss any parts - front and back of everything.  You always want to massage towards your heart.  Then move up from the back and front of your torso - again, towards your heart. Go to the hands and move towards your heart.  Make sure to reach to your traps and shoulders as well, along with your neck.  Be aware to stimulate the lymph nodes (arm pits, groin, neck) with light pressure when you are in those areas.  

After a week of practicing this you are bound to feel a notable sense of peace come over you.  It really does cultivate a sense of love inside of you.  And when you feel love within, you naturally exude it to all those you encounter.  So yes, this can bring about change in the world!  

Ayurveda and the Doshas

Ayurveda is an ancient Indian medicine which views and treats the body according to the elemental characteristics that it presents.  There are three main body types (or Doshas):  Vata, Pitta, and Kapha.  

Vata dosha presents as body type that is slim, delicate with a small belly.  People who are primarily vata don't have defined muscles but are more frail and pale.  The elements that rule vata are ether and air.  The vata constitution has the following characteristics: Cold, Light, Dry, Rough , Subtle, Mobile, Clear.  Vata governs breathing, heart, movement of muscles, sensory perception, nerve conduction, communication, flexibility, joy and consciousness.  

Too much vata can cause anxiety, fear, constriction (physical and emotional), constipation, poor circulation, dry skin, being underweight, insomnia, shakiness / twitching. 

Pitta dosha presents as a body which is medium shape, muscular, and very proportional.  People who are primarily pitta may tend to get hot easily and have acne or excess sweating.  The elements that rule pitta are fire and water.  The pitta constitution has the following characteristics:  Hot, light, sharp, liquid, oily, spreading.  Pitta governs digestion, transformation, appetite / digestion, absorption, intelligence, courage, clear communication, and ambition.  

Too much pitta can show as anger, impatience, jealousy, inflammation, burning, loose stools, rashes, migraines, bleeding and skin disorders, insatiable appetite, and overactive metabolism.

Kapha dosha presents as a body type with a larger build and has a tendency to retain water.  People who are primarily kapha tend to move slower, resist change, and lack motivation.  The elements that rule kapha are water and earth.  The kapha constitution has the following characteristics:  Slow, heavy, oily, cool, smooth, dense, cloudy, grounded.  Kapha governs growth, nourishment, stability, fat regulation, and compassion.  

Too much kapha can cause greediness, attachment, resistance to change, a sluggish metabolism, hardening of the arteries, cholesterol,and tumors / masses.

Most people will find themselves to be a combination of two of the doshas.  All though they do exist, there are few people who are one pure dosha or a perfect combination of all three.

Figuring out a person's dosha is important in order to gain insight into what is needed to find balance.  Balance is attained by eating food that is in contrast to the tendencies (i.e. if a person shows a lot of heat from pitta, eating cool foods to lower the body's heat), or using herbs, essential oils, and life habits / actions in order to control excess elements. 

Balance is important because when the body is in harmony, it is able to do its' job and thrive! 

Our Body's Climate

One may observe that when the weather becomes excessively moist, dry, hot, windy, or cold that they suddenly feel their joints ache or a headache come on.  While one person may find their asthma gets worse in dry weather, another person's asthma disappears completely in response to dry weather.

The ancients in China may have been onto something when they concluded that our bodies are no less than an extension of nature.  And just like nature has climates and experiences of extremes, so do our bodies.

One of the best clues into figuring out a patient's climate is asking if they notice changes during extreme weather.  For instance, people who suffer from headaches may notice that their symptoms get worse when it rains.  Those individuals may get headaches because of too much damp accumulation in the body.  Other people may have the same exact symptoms, but note that they get headaches when the weather gets cold.  Those individuals might lack the heat needed to protect them from the cold and as a response get headaches as their body reacts to the low temperature.  Arthritis can flare up during a cold front, humid weather, or heat spells depending on the type of arthritis they have as classified in Chinese medical terms.  

So now that we've figured out what climate is causing the problem, how do we address it?  We can certainly address it with acupuncture because it will help get the body's energy and blood moving which will make anyone feel better.  But for a deeper way to address the body's climate, we'd have to turn to the Chinese medical pharmacy - herbs and formulas.  

Herbs are organized in categories of what they do to the body.  They cool, heat, moisten, dry, and resolve toxins.  They also move and tonify qi and blood.  Herbs are very powerful in harmonizing the body's climate.  They also need to be used with caution because creating balance is a very delicate process that needs much insight and perceptivity.  

So if a person show's a lot of signs of dampness, they are prescribed herbs and formulas that work to clear the dampness in the body.   

As the yin yang symbol so beautifully symbolizes, the goal of Chinese Medicine is to create a harmonious balance in the body's climate which is compatible with life and well being.  

Acupuncture: An Antidote for Stress

In Traditional Chinese Medicine (TCM), the energy that is behind the body’s life force function is called ‘qi’.  Unlike modern medicine, TCM perceives the body’s organs as having different roles in regards to the body’s qi (among many other aspects).  Chinese medical theory considers the liver to be the organ in charge of the qi flowing correctly in the body.  When someone undergoes stress or extreme emotions, it causes the energy or ‘qi’ to contract.  This has a secondary effect of stopping the natural flow of qi - which the liver is in charge of.  The qi then either becomes stuck or begins to move in the opposite direction, which affects the body’s normal function.  The symptoms that can arise from this are pain, irritability, insomnia, abnormal menses, headaches, and abdominal discomfort among many more.

When a patient comes in presenting the symptoms above, the TCM physician will assess and create a treatment protocol that will most likely include acupuncture and herbs.  Acupuncture needles will be located in specific points which will work to unblock the ‘qi’ and allow the channels that are stagnated to move qi more freely.  There are many herbs that are effective for doing this from a different aspect which is more chemical in comparison to the physical aspect of acupuncture.  This is why working with both herbs and acupuncture is so effective.

There have been several studies that have shown the effectiveness of TCM on stress.  One study lead by Dr. Ladan Eshkevari of Georgetown University found that acupuncture reduces levels of a protein linked to chronic stress in rats.  This protein called neuropeptide Y (NPY) is secreted by the sympathetic nervous system in humans which is involved in the fight or flight response.

Before these studies many people have noted that even when they come in for a completely different symptom than stress, they often feel more peaceful since beginning their TCM treatments.

An interesting study on acupuncture and stress.