Balancing hormones by regulating your blood sugar levels

by DietLifestyleReproductive Health

What does blood sugar have to do with hormones and menstrual cycle?

Unstable blood sugar can be an important underlying cause behind hormonal problems.

“Your endocrine system (hormone system) performs all of its complex functions via the language of the hormones. One of its main functions, first and foremost, is transporting glucose to your brain, muscles and heart. If anything with that process is amok, you’re going to have mismanaged blood sugars as your first problem; as a result, though, none of the other parts of your endocrine system will function according to plan either!” – Vitti

Hormones are the body’s chemical messengers, helping to control nearly every physiological process in the body. This includes metabolism, immune functioning, the menstrual cycle, and overall reproductive health

Balanced hormones are essential for overall health. (Head back to this article to learn more about that.)

Blood sugar metabolism in the body

Three of the organs associated with blood sugar regulation in the body, are the pancreas, the liver, and the brain.

When you eat an abundance of sugar, or things that turn into sugar, the pancreas reacts to this increase in glucose in the body by releasing insulin. When your blood sugar is low, your pancreas pumps out glucagon, which the liver turns into glucose so that it has enough to send to your muscles, brain and heart.

Maintaining control of your blood sugar levels can become a delicate seesaw process that easily goes awry.

Therefore, a diet high in sugar can have significant effects on the reproductive hormones.

How to stabilize blood sugar levels

A good place to start is by working with your health provider to do a simple blood test checking for fasting blood sugar and insulin levels.

Depending on results, these tests may be repeated after a few months of diet and lifestyle shifts.

A few simple steps to get started:

  • Notice how you feel after you eat certain foods. Are you tired, lethargic, energized, or bloated?
  • Eat well rounded, nutrient dense meals, avoid snacking. This allows time for the body to metabolize the food and self regulate blood sugar levels (if you have any other disorders, like diabetes or PCOS, talk about this with your care provider)
  • Less refined white sugar, instead try fresh fruit or substitutes like honey or maple syrup
  • Drink enough water. This can help with over eating and proper elimination
  • Avoid processed food, fast food, oily and greasy food

These are great steps to get started regulating blood sugar levels, for more personalized support get in touch to book a virtual or in person initial consultation.

Call 1-778-400-6360 to book!

 

Third Trimester – Pregnancy Acupuncture

by Postpartum CarePregnancy SupportReproductive Health

The final stretch – the third trimester

It may feel as if there’s no way your belly can get any bigger, but there’s no doubt about it —  it will get bigger over the course of the third trimester of pregnancy. A lot bigger. Here’s what to expect from your body and your rapidly-maturing baby in these final few weeks.

Some commonly asked questions about these last few weeks

How long is the third trimester?

Week 29 – Week 40 (birth)

How is my body preparing for delivery?

One of the ways your body prepares is as your due date approaches, your cervix becomes thinner and softer in a process called effacement that helps the cervix open during childbirth.  This is a normal, natural process that helps the birth canal (vagina) to open during the birthing process.

Why do I have to pee so much?

As you baby grows, the pressure on your organs will increase, including your bladder.

How is my baby growing?

  • Your baby’s bones are soft but fully formed.
  • Movements and kicking increase.
  • Body fat increases
  • The eyes can open and close.
  • Organs are almost fully developed
  • Lanugo (fine hair) begins to fall off

Symptoms you may experience

  • Your belly button may protrude
  • Hemorrhoids
  • The baby “dropping,” or moving lower in your abdomen
  • Heartburn
  • Difficulty sleeping
  • Anxiety
  • Contractions – which may be a sign of real or false labor
  • Softening of ligaments and joints in preparation of birth
  • Stretch marks

Tips to manage third trimester symptoms

  • Keep moving – gentle walks, a prenatal yoga class
  • Massage- most mums find massage extremely helpful for general aches and pains during pregnancy
  • Acupuncture for labor preparation and cervical ripening
  • Plan ahead for postpartum care. I invite all my patients to pre book their post party visit prior to labour. This ensures if there are any post part symptoms to address, they won’t be put on the back burner. Postpartum doulas are extremely helpful, to help with cooking, holding baby while you shower, offering advice about recovery, breastfeeding etc.

 

 

Stefanie Miska is a licensed acupuncturist and herbalist with a practice focus on reproductive care. Call 1 778 400 6360 to schedule a consult.

 

Second Trimester – Pregnancy Acupuncture

by Pregnancy SupportReproductive Health

Second trimester of pregnancy

The next three months bring lots of changes for your growing fetus and, most likely, welcome relief from early pregnancy symptoms. Here’s everything you need to know to really sail through most women’s favourite time of pregnancy, the second trimester: weeks 14–28.

Once you enter the second trimester you may find it easier than the first. Your nausea (morning sickness) and fatigue may lessen or go away completely.

However, you will also notice more changes to your body.

That “baby bump” will start to show as your abdomen expands with the growing baby. By the end of the second trimester you will even be able to feel your baby move!

Symptoms you may experience

While most mum’s find the second trimester the most comfortable in terms of symptoms or general discomfort, here are some symptoms that you may experience:

  • Heartburn
  • Low back or pelvis discomfort
  • Mild swelling of ankles and feet
  • Varicose Veins

 

What part of my baby is growing?

  • Digestive system
  • Senses: by week 22 of pregnancy, baby is developing senses and is starting to smell, see and hear, and those little eyes are beginning to open.
  • Heart
  • Hair, Skin, Nails
  • Brain

What tests or screening might I need to get?

  • Glucose screening: About one in 10 pregnant women is diagnosed with gestational diabetes, which is why the American College of Obstetricians and Gynecologists (ACOG) recommends that all women be screened for the condition around week 24  to week 28 of pregnancy.
  • Ultrasound/ Reveal the sex of the baby: Usually between 18 and 22 weeks of pregnancy, your doctor will measure the baby, check developing organs, determine the amount of amniotic fluid, and — if you like — clue you in on the sex of your baby.
  • Possibly, prenatal genetic screening: If you haven’t already and if you have certain risk factors, your doctor may suggest a genetic screening
How should I be taking care of myself during these few weeks?
  • Eating a well balanced, nutrient dense and nourishing diet. Think lots of vegetables, health fats and quality protein.
  • Making sure to move your body at least a little every day, gentle yoga, a walk around the block, a living room dance party, increasing blood flow and strengthening muscle tone is crucial.
  • Tracking your weight gain and making sure you have your doctors appointments scheduled.
  • Consider planning a baby moon. Since first-trimester nausea should be quelled (and some airlines put restrictions on traveling later in pregnancy), now’s a good time to plan one last hurrah before baby’s arrival.
  • Continuing on with your regular acupuncture treatments to keep you feeling as good as possible!

 

 

Stefanie Miska is a licensed acupuncturist and herbalist with a practice focus on reproductive care. Call 1 778 400 6360 to schedule a consult.

 

First Trimester – Pregnancy Acupuncture

by Pregnancy SupportReproductive Health

First trimester of pregnancy

For some folks, the first trimester of pregnancy can be the most challenging. With symptoms ranging from extreme fatigue to debilitating nausea, and the sensitive (sometimes secretive) nature of this time can lead to feelings of isolation.

When I work with mum’s in their first trimester, having a safe container to speak openly about their experience is welcomed and often looked forward to.

Some commonly asked questions

How long is the first trimester?

The first trimester lasts from week 1 through the end of week 13 of pregnancy

What part of the baby is growing during this time?

Bones, hair and nails, digestive system, heart, brain, sense of taste and touch, muscle and white blood cells

Is it a Boy or girl?

You probably won’t know if you’re having a baby boy or girl for about 16 or more weeks, but sex is determined at the moment of fertilization.

Some common symptoms during the first trimester

Morning sickness: not all women experience their nausea or vomiting during the morning hours. Symptoms can be felt at any time of the day or night. Some women experience mild symptoms while some require medication to subdue vomiting.

Fatigue: a common symptom (your body is doing some pretty amazing things!) extreme fatigue should be check by your care provider.

Weight gain: if you are feeling more hungry and consuming more calories through the day, some weight gain is completely normal, a greater increase in weight will be noticed later in the pregnancy.

Tips to manage first trimester  symptoms

Rest- if you feel tired, sit down, take a nap, let your body rest. One of the most common complaints I hear in my clinic is about lack of energy in the first trimester, where working long hours, attending many meetings throughout the day, and maintaining our usual social and exercise schedule feels impossible. Listen to your body, yes exercise is important, and letting your body rest during this time is possibly more important.

Eat frequently- eating small meals or snacks consistently throughout the day can help with nausea and vomiting, mood changes and energy levels. Bland, easy to digest foods work well. Think plain crackers, congee, potato soup etc. Always a good idea to keep snacks in your purse, your desk and work and in the car.

Get acupuncture- acupuncture is extremely supportive and beneficial for symptoms like fatigue, nausea, stress/anxiety, mood swings, digestion, threatened miscarriage, etc.

 

 

Stefanie Miska is a Dr. TCM, a licensed acupuncturist and herbalist with a practice focus on reproductive care. Call 1 778 400 6360 to schedule a consult.

 

Cosmetic Acupuncture

Cosmetic Acupuncture Treatments

by LifestyleReproductive HealthStress/Anxiety

What is cosmetic acupuncture treatment and why is it all the rage?

Cosmetic Acupuncture has been gaining popularity recently with interest growing for natural healthcare. Facial fillers and botox have become incredibly popular over the years, with millions of individuals undergoing each treatment.

Did you know there is a natural alternative that can help treat the signs of aging and help with other health issues at the same time?

Cosmetic acupuncture (also called Facial Rejuvenation Acupuncture) is a unique style of treatment that helps to revitalize and brighten the complexion.

It is effective for eliminating puffiness, reducing wrinkles/fine lines and giving the face and neck a bright, healthy glow.

 

All the fresh blood and oxygen flooding the face is like a reawakening of the complexion

 

What happens during a cosmetic acupuncture treatment?

When a new patient comes in for an acupuncture facial, there are a few different tools I will use.

These tools are:

  • facial rejuvenation acupuncture
  • gua sha (lightly rubbing a small tool over the surface of the skin)
  • facial cupping
  • topical oils and serums to enhance the overall treatment

In addition too attending to the face and neck, other acupuncture points will be used to help regulate other imbalances that have been observed.

For example, ‘problem skin’ like acne, may be due to hormonal imbalances, so additional points may be used to address the underlying cause.

What benefits can you expect?

There are many visible benefits of cosmetic acupuncture. Patients report softer, firmer skin, a reduction of deeper wrinkles, better skin tone, reduced puffiness or darkness under the eyes and overall more vibrant complexion.

Cosmetic acupuncture is not only a safe and exceptionally effective way to firm up the skin, there are many benefits to this treatment that goes beyond beauty alone.

As a whole body treatment, this specialized protocol addresses the internal system, balances hormones. You may experience additional benefits such as reduced stress and anxiety, better sleep, improved digestion, which are all essential for optimal skin health.

To book your cosmetic acupuncture consult please call 1 778 400 6360.

I work with clients virtually to help address skin needs holistically, please email hello@stefaniemiska.com to inquire.

 

Cosmetic Acupuncture

mittelschmerz

Mittelschmerz – How to tell if you are ovulating

by EndometriosisMenstrual CyclePCOSReproductive Health

Ovulation Marker #4 – Mittelschmerz

The previous three blog posts have highlighted proven methods of detecting ovulation. The bonus marker for detecting ovulation is mittelschmerz, a German word that means ‘ middle pain’.

While this marker isn’t an accurate (a.k.a official) marker for ovulation, many women experience mittelschmerz around ovulation.

Defining the word

Mittelschmerz: Pain due to ovulation that usually occurs at the midpoint between the menstrual periods. From the German mittel, meaning ‘middle,’ and schmerz, meaning ‘pain.’

Ovulation pain may occur because that follicular growth stretches your ovary before the egg’s release. It might also happen when the cyst actually ruptures, letting loose the egg along with some cystic fluid or blood, which can irritate the lining of your abdomen.

Mittelschmerz pain usually lasts a few minutes to a few hours, but it may continue for as long as a day or two.

How to know if you are experiencing mittelschmerz

While most describe it as a slight pinching sensation, you may experience pain that is:

  • On one side of your lower abdomen
  • Dull and cramp-like
  • Sharp and sudden
  • Accompanied by mild vaginal bleeding or discharge
  • Rarely, severe

Mittelschmerz pain occurs on the side of the ovary that’s releasing an egg (ovulating). The pain may switch sides every other month, or you may feel pain on the same side for several months.

Keep track of your menstrual cycle for several months and note when you feel lower abdominal pain. If it occurs midcycle and goes away without treatment, it’s most likely mittelschmerz.

If you have been keeping track of your other signs of ovulation, BBT, cervical mucus, and position of the cervix, and know you are around ovulation, then mittelschmerz is an added tell, or sign, that ovulation is occurring.

I hope you enjoyed this added bonus marker!

Book your consult by calling 1 778 400 6360 or if you are not local, we can connect virtually by booking your 15 minute here.

 

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mittelschmerz

ovulation

Ovulation Phase Of The Menstrual Cycle

by Menstrual CycleReproductive Health

What is ovulation?

Ovulation (the Ovulatory phase) is the shortest phase and lasts for 2-3 days.

Ovulation is when a mature egg is released from the ovary, pushed down the fallopian tube, and is made available to be fertilized.

Approximately every month an egg will mature within one of your ovaries. As it reaches maturity, the egg is released by the ovary where it enters the fallopian tube to make its way towards waiting for sperm and the uterus.

The lining of the uterus has thickened to prepare for the fertilized egg. If no conception occurs, the uterine lining, as well as blood, will be shed.

The shedding of an unfertilized egg and the uterine wall is the time of menstruation.

The interlude – ovulation

The dominant follicle in the ovary produces more and more estrogen as it grows larger.

The dominant follicle reaches about 2 cm (0.8 in)—but can be up to 3 cm—at its largest right before ovulation (6,7). When estrogen levels are high enough, they signal to the brain causing a dramatic increase in luteinizing hormone (LH).

This spike is what causes ovulation (release of the egg from the ovary) to occur. Ovulation usually happens about 13-15 days before the start of the next period.

During this time, if the egg comes in contact with sperm, it is fertilized. So keep in mind that during these days you are most likely to get pregnant (remember to use contraception).

The egg will survive for 12-24 hours and will either be fertilized or will die. Your cervix becomes soft, moves up higher and opens. It moves up higher to help the egg get the best sperm – the sperm have to swim farther to get to the egg. Your cervical fluid is very clear or viscous egg-white fluid, with lots of elasticity. 

Hormones during ovulation

The two main hormones from the previous phase, estrogen and testosterone, continue to ride to their peak levels, enhancing all the benefits you enjoyed during the follicular phase.

You may notice you look, and feel, more attractive, and more confident. Your senses may feel heightened, your vision, smell and taste. You also may notice an increase in libido, or sexual arousal, again – mother nature doing its part to ensure procreation.

What to do when you are ovulating

This is a great time to connect with your sexual energy and put it towards connecting with your own body and energy, or with your partner. Ovulation phase is the optimal time to be putting energy outward, to connect with new friends and relationships, to make future plans, and plan public speaking or networking events.

This is also the best time in your cycle for high impact and intensity workouts.

 

 

Book your consults by calling 1 778 400 6360 or if you are not local, we can connect virtually by booking your 15 minute here.

 

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ovulation

Your Menstrual Cycle – The Follicular Phase

by Menstrual CycleReproductive Health

What is the follicular phase?

After the last day of your period, your body prepares for ovulation, this is the follicular phase.

Signals from the brain tell the ovaries to prepare an egg that will be released.

Here, a hormone called follicle-stimulating hormone (FSH) stimulates your ovaries to produce a matured egg.

This maturing process produces estrogen, which makes the lining of your uterus thicken with nutrients and blood, so it will be able to provide the egg with the support it needs in case of pregnancy (the lining of the uterus must be thick in order for an egg to implant)

During the period, the pituitary gland (a small area at the base of the brain that makes hormones) produces a hormone called follicle stimulating hormone (FSH).

FSH tells the ovaries to prepare an egg for ovulation (release of an egg from the ovary).

What is happening when you are in the follicular phase?

It’s known as the Follicular phase because your pituitary gland releases a hormone called Follicle Stimulating Hormone (FSH).

FSH stimulates the follicles in one of your ovaries to mature.

FYI-these follicles contain your eggs.

The pituitary gland then starts to release Luteinizing Hormone (LH), which is responsible for making ovulation actually happen.

Only one of these follicles will “ripen” and become mature.

During this time you will notice that your cervical fluid takes on a wetter consistency. It typically looks creamy.

What are hormones doing during the follicular phase?

Your estrogen and testosterone levels remain low in the beginning of the follicular Phase but gradually increase as ovulation gets closer.

Both estrogen and testosterone start to boost your energy, mood and brain skills. You start to feel more confident, powerful and are willing to take more risks.

High estrogen also makes you braver, more confident and ready for a challenge. You’re thinking quickly and learning new facts and skills more easily.

During this cycle week, you’re more coordinated and have faster reaction times, your verbal skills peak and you’ve got a sharper memory.

Testosterone starts to stimulate your libido while at the same time making you more impulsive. Estrogen makes your skin look and feel better. It also makes you feel more extroverted and pushes you to be more social and to connect with other people.

When that happens, it tends to make you more impulsive, daring and competitive. Your libido is high all during your week 2, however, when testosterone spikes, it boosts your libido even higher.

On a primitive level, all of this is done to help attract a mate for the next phase of your cycle.

(Read Your Menstrual Cycle Simply Explained here)

What to do when you are in the follicular phase of your cycle

The follicular phase of your cycle is a great time for brainstorming and problem solving. It is the perfect time for creating new projects, and socializing. You can increase your activity level and experiment with something new.

 

 

Need some help understanding your menstrual cycle? Connect with me here to see how I can help you.

 

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