stress and hormones

Managing stress to balance hormones

by Emotional Health and WellbeingLifestyleMenstrual CycleReproductive HealthRitual Medicine

The bodies response to stress

Human bodies were designed to very effectively address stressful situations. The fight or flight response was a lifesaving mechanism back in the day.

Nowadays the body can feel the stress of a busy work week, a challenging coworker, traffic when you are late, but it cannot differentiate that your life is not on the line. So, not recognizing the distinction, pumps out all the same chemicals and hormones that it would if you were in fact, in a life or death situation.

The hormone cascade during a stress response

The hypothalamus and pituitary gland (both in the brain) are talking to each other and telling each other what to be doing when stress happens. They send signals down to the adrenal glands (sitting on top of the kidneys) to release a specific cascade of stress hormones.

Think adrenaline and cortisol.

Adrenaline boosts blood pressure and heart rate.

Cortisol sends glucose to your muscles so you can outrun danger.

When the body is in a constant state of stress, with elevated or unregulated adrenaline and cortisol levels, the perpetual state of ‘on alert’ can wreak havoc on your hormones.

If you read the previous blog post on blood sugar levels, you will know that mismanaged blood sugar is a stressor that can cause this effect in the body (see how its all related).

Over prolonged periods of time, this may lead to something that is called adrenal fatigue. This I often see in overworked people, CEO’s, single parents, or anyone in a longterm state of stress.

A few ways to manage stress in the body

As you have learned, there are internal stressors in the body, like unregulated blood sugar levels; and there are external stressors on the body, like job stress, traffic, finances etc.

As you would have read in previous blog posts, there are a few simple steps to help manage stress, although they may not always be easy.

Get enough sleep. This is wear your body rests, repairs, and manages inflammation.

Manage blood sugar levels

Exercise regularly  – high intensity or low impact will depend on your bodies needs and current symptoms

Meditation or flow state – even 1-2 minutes of meditation per day can be impactful. If meditation doesn’t feel right, find an activity that allows you to be focused, present and playful.

For a more comprehensive program to help your body manage stress, get in touch for a virtual or in person consultation.

Call 1-778-400-6360 to book.

 

stress and hormones

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.

 

position of cervix

Position of cervix – How to tell if you are ovulating

by InfertilityMenstrual CyclePregnancy SupportReproductive Health

Ovulation marker #3 – Position of cervix

Believe it or not, the body has a pretty miraculous way of keeping your informed as to what is going on. One of the ways it does this, is by literally showing you ovulation. This changes the position of the cervix.

During ovulation, the cervix begins to show, by changing position and firmness, almost like a flower softening and opening up for reception.

How do I check the position of my cervix?

The only way to check this yourself, is by using your fingers to feel your cervix. This should be done with clean hands (and short nails), a perfect time to do this is in the shower.

It may sound like something only taught to doctors and nurses, but there’s no reason a woman can’t learn where her cervix is and how to notice changes in cervical position.

For the majority of your cycle, your cervix sits slightly lower in your vagina (meaning its easier to reach with your finger) and is a little but more firm, like touching the tip of your nose.

During ovulation, when the cervix begins to show, she gets softer ,like touching your bottom lip, and sits a bit higher up in the vagina (meaning you must insert your finger deeper).

This is one of the ways your body naturally becomes more receptive for pregnancy, by having a closer, more closed off gateway throughout the cycle, and softening and opening up during ovulation when conception may be desired.

Tips for checking the position of your cervix

Some pro tips:

Don’t expect to understand what you’re feeling the first, second or even tenth time you try—this is a skill that comes from practice and patience. Once you learn what the signs are by experiencing the changes in your cervix throughout a few cycles, you’ll be a pro.

When you’re just learning, try to check your cervical position every so many days, even when you don’t think you’re ovulating. It’s easier to find when you’re not ovulating, and you’ll have a better idea of what you’re feeling.

 

 

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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position of cervix

Cervical Mucus

Cervical Mucus – How to tell if you are ovulating

by InfertilityMenstrual CyclePregnancy SupportReproductive Health

Ovulation key marker #2 – Cervical Mucus

One of the key markers of ovulation is cervical mucus. You have likely noticed it before, whether you knew it was linked to ovulation or not.

But … what is cervical mucus?

The hormones that control your menstrual cycle, they also make your cervix produce mucus. Thats the gooey stuff on your cervix that comes out of your vagina as discharge.

Your cervical mucus changes in colour, texture, and amount during your menstrual cycle, and especially around ovulation.

Cervical Mucous (also known as CM) increases at ovulation due to the increase in estrogen levels. This helps to create a hospitable environment for sperm.

Cervical fluid can be divided into two categories, peak and non-peak mucous. While both are considered fertile mucous, peak mucous is the well known, stretchy, egg white consistency.

Cervical mucous plays an important role in helping sperm survive longer in the vagina and helping them to move upward to connect with the waiting egg for conception.

Sperm can survive in the vagina for up to 5 days. Knowing when you are ovulating, by observing cervical fluid, can be an integral part of achieving or avoiding pregnancy.

You have likely noticed an increase in discharge around mid cycle, which you can tell by the slippery consistency when you wipe after going to the bathroom, some in your underwear or an overall feeling of increased wetness or lubrication.

Cervical mucus is 100% normal

In Toni Weschler’s book ‘Taking Charge of your Fertility’, she highlights a story about a women who was convinced she was having reoccurring infections every month and would continue to visit her doctor asking for antibiotics. What she did not realize, was that the increase in discharge, which happened monthly, is completely normal, and actually a really healthy part of the menstrual cycle.

Some things to look out for, which may require a check in with your doctor, is discharge that is foul smelling, green or thick yellow.

How to check for cervical mucus

There are three ways you can check your cervical mucous

  • Wipe the opening of your vagina before your pee with toilet paper, check the colour and feel of the mucous
  • Look at the colour and texture in your underwear
  • Put clean fingers into you vagina, and then check the colour and texture of the mucous with your fingers

 

 

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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Cervical Mucus

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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