Navigating Hormonal Migraines: Understanding the Cycle and Harnessing the Power of Acupuncture

Hormonal migraines: a rollercoaster of headaches that can wreak havoc on your daily life. As if dealing with the ups and downs of your menstrual cycle wasn't enough, these pesky headaches like to make their presence known at different times, leaving many feeling frustrated and defeated. Understanding the intricate dance of hormones throughout your cycle and how acupuncture can support you could be life changing. As a sufferer of migraines since the age of 11, I completely understand how they can completely take you out of life. As a matter of fact, migraines were what brought me to seek out acupuncture myself initially. Women who are in their peri-menopausal stage of life may experience this fluctuation of hormones even more frequently. Leaving them with almost weekly migraines.

The Dance of Hormones: A Journey Through the Cycle

Hormonal fluctuations throughout the menstrual cycle play a significant role in triggering migraines at different times. Understanding the physiological mechanisms behind these fluctuations can provide insights into why migraines occur at specific points in the cycle:

1. Estrogen and Progesterone Levels: Estrogen and progesterone, two key hormones involved in the menstrual cycle, fluctuate in a characteristic pattern throughout the month. Estrogen levels rise during the first half of the cycle, peak around ovulation, and then decline in the second half, while progesterone levels rise after ovulation.

2. Estrogen Withdrawal: The drop in estrogen levels that occurs just before menstruation (during the premenstrual phase) is believed to trigger migraines in some individuals. Estrogen withdrawal can lead to changes in the brain's neurotransmitter levels, blood vessel dilation, and inflammation, all of which are associated with migraine onset.

3. Menstruation: The menstrual phase itself can also be a trigger for migraines in some individuals. Changes in hormone levels, particularly a rapid decline in estrogen and progesterone, along with the release of inflammatory substances called prostaglandins during menstruation, can contribute to migraine susceptibility.

4. Mid-Cycle Surge: Around ovulation, there is a surge in estrogen levels, which can also trigger migraines in susceptible individuals. The sudden rise and subsequent fall in estrogen levels during this phase may disrupt the delicate balance of neurotransmitters in the brain, leading to migraine onset.

5. Post-Ovulation Plummet: After ovulation, estrogen levels drop sharply, which can trigger migraines in some individuals. The rapid decline in estrogen, coupled with changes in other hormones, may lead to increased sensitivity to migraine triggers and the onset of headache symptoms.

Overall, the interplay between estrogen, progesterone, and other hormones throughout the menstrual cycle can influence various physiological processes in the brain and body, making individuals more susceptible to migraines at certain times. Factors such as genetics, stress, sleep patterns, and dietary habits can also interact with hormonal fluctuations to increase migraine risk. Understanding these physiological mechanisms can help individuals better manage and prevent migraines throughout their menstrual cycle.

Acupuncture: Unleashing the Healing Power Within

Acupuncture is an ancient healing art that has stood the test of time for thousands of years. By targeting specific acupuncture points throughout the body, this holistic therapy aims to restore balance and promote healing. But how exactly can acupuncture help in the fight against hormonal migraines?

Acupuncture works by stimulating specific points along energy pathways, known as meridians, to alleviate pain and promote the body's natural healing process. By targeting areas associated with hormonal regulation and migraine relief, acupuncture can help:

• Regulate Hormonal Fluctuations: Acupuncture has been shown to help regulate hormone levels, potentially reducing the frequency and severity of hormonal migraines.

• Relieve Migraine Symptoms: By stimulating the release of endorphins and other neurotransmitters, acupuncture can provide relief from migraine pain, nausea, and other associated symptoms.

• Reduce Stress and Tension: Stress is a common trigger for migraines, and acupuncture's calming effect on the nervous system can help reduce stress levels and promote relaxation.

Empowering Yourself on the Journey

Navigating hormonal migraines can feel like an uphill battle, but armed with knowledge and the right tools, you can reclaim control of your cycle and find relief from the grip of migraines. Whether it's tracking your symptoms, exploring natural therapies like acupuncture, or seeking support from healthcare professionals, know that you are not alone on this journey.

So, the next time a hormonal migraine threatens to derail your plans, remember that relief might be closer than you think. By understanding the rhythm of your cycle and harnessing the power of holistic therapies like acupuncture, you can take charge of your health and reclaim your life from the clutches of migraines. Here's to embracing the journey and finding freedom from the cycle of pain.

Harnessing the Power of Fiber for Hormonal Health: A Comprehensive Guide

In the quest for optimal health, we often overlook a simple yet essential nutrient: fiber. Beyond its well-known benefits for digestion and heart health, fiber plays a crucial role in hormonal balance, particularly for women. In this comprehensive guide, we'll explore the importance of fiber in your diet for hormonal health and provide practical recommendations for incorporating more fiber-rich foods into your daily routine.

The Role of Fiber in Hormonal Balance

Hormonal balance is key to overall health and well-being, influencing everything from mood and energy levels to metabolism and reproductive health. Fiber plays a multifaceted role in supporting hormonal balance:

1. Estrogen Metabolism: Fiber aids in the elimination of excess estrogen from the body, helping to prevent estrogen dominance—a common hormonal imbalance linked to menstrual irregularities, mood swings, and other symptoms.

2. Blood Sugar Regulation: High-fiber foods slow down the absorption of sugar into the bloodstream, preventing spikes and crashes in blood sugar levels. Stable blood sugar levels are essential for maintaining balanced insulin levels and preventing insulin resistance, a condition that can disrupt hormone production.

3. Gut Health: The gut microbiome plays a crucial role in hormone metabolism and regulation. Fiber acts as a prebiotic, nourishing beneficial gut bacteria and promoting a healthy balance of microorganisms in the gut. A healthy gut microbiome is essential for optimal hormone production and metabolism.

4. Weight Management: Hormonal imbalances, particularly insulin resistance, can contribute to weight gain and difficulty losing weight. Fiber-rich foods are filling and low in calories, making them an excellent choice for supporting weight management and reducing the risk of obesity-related hormonal imbalances.

Practical Recommendations for Increasing Fiber Intake

Now that we understand the importance of fiber for hormonal health, let's explore some practical ways to incorporate more fiber-rich foods into your diet:

1. Load Up on Fruits and Vegetables: Aim to fill half of your plate with colorful fruits and vegetables at each meal. These nutrient-rich foods are packed with fiber, vitamins, and minerals essential for hormonal balance.

2. Choose Whole Grains: Opt for whole grains such as quinoa, brown rice, oats, and barley instead of refined grains. Whole grains are higher in fiber and offer a more sustained source of energy, helping to stabilize blood sugar levels and support hormonal balance.

3. Include Legumes and Beans: Beans, lentils, and chickpeas are excellent sources of fiber and plant-based protein. Add them to soups, salads, and stews for a nutritious boost of fiber and essential nutrients.

4. Snack Smart: Choose fiber-rich snacks such as nuts, seeds, and fruit to keep you feeling full and satisfied between meals. Pairing fiber-rich foods with protein and healthy fats can help stabilize blood sugar levels and support hormonal balance throughout the day.

5. Hydrate Adequately: Fiber absorbs water as it moves through the digestive tract, so it's essential to stay hydrated to support healthy digestion and prevent constipation. Aim to drink plenty of water throughout the day, and consider incorporating hydrating foods such as cucumbers, watermelon, and oranges into your diet.

Conclusion

Incorporating more fiber-rich foods into your diet is a simple yet powerful strategy for supporting hormonal balance and overall health. By prioritizing fruits, vegetables, whole grains, legumes, and nuts and seeds, you can nourish your body with the essential nutrients it needs to thrive. So next time you're planning your meals, remember to make fiber a priority—it's one of the best investments you can make in your hormonal health and well-being.

The Gentle Touch: Acupuncture Throughout Pregnancy’s Trimesters

Pregnancy, a miraculous journey marked by profound changes and moments of awe, is a time of unparalleled growth and transformation. While each trimester brings its own joys and challenges, acupuncture emerges as a gentle yet powerful ally, offering holistic support for both mother and baby. Let's embark on a journey through each trimester, exploring the profound benefits of acupuncture along the way.

First Trimester: Nurturing the Seedling

As the seed of new life takes root, the first trimester is a time of wonder and cautious excitement. However, it's not uncommon for expectant mothers to experience nausea, fatigue, and emotional fluctuations during these early weeks. This is where acupuncture shines as a beacon of comfort and support.

Acupuncture gently addresses common first-trimester woes such as morning sickness and fatigue. By stimulating specific points along the body's meridians, it helps alleviate nausea, promote digestion, and restore energy levels. Moreover, acupuncture's calming effect can ease anxiety and support emotional well-being during this tender period of adjustment.

Second Trimester: Blossoming Radiance

Ah, the second trimester—a time of newfound energy and radiant bloom! As the initial discomforts subside, expectant mothers often revel in the bliss of feeling their baby's first kicks and revel in the glow of their blossoming bump. Yet, amidst this newfound vitality, the body continues to undergo significant changes, and acupuncture remains a steadfast companion.

During the second trimester, acupuncture offers relief from common discomforts such as back pain, sciatica, and swollen ankles. By targeting key points associated with these issues, it helps alleviate tension, improve circulation, and promote overall comfort. Additionally, acupuncture's ability to balance hormones can mitigate mood swings and enhance emotional resilience, allowing mothers-to-be to fully embrace the beauty of this transformative phase.

Third Trimester: Nurturing Mother and Child

As the journey nears its culmination, the third trimester is a time of joyful anticipation and tender preparation. Yet, as the body prepares for childbirth, it may also experience increased discomforts such as insomnia, pelvic pain, and anxiety. Here, acupuncture offers gentle yet profound support for both mother and child.

Acupuncture during the third trimester focuses on preparing the body for labor and promoting optimal fetal positioning. By targeting specific points associated with uterine strength and cervical ripening, it can help shorten labor duration and reduce the likelihood of interventions. Moreover, acupuncture's calming effect can ease anxiety and promote relaxation, fostering a peaceful mindset for both labor and motherhood.

In conclusion, acupuncture is a gentle yet potent modality that holds immense potential for supporting mothers throughout each trimester of pregnancy. From easing morning sickness to preparing the body for childbirth, its holistic approach addresses the physical, emotional, and spiritual needs of both mother and child. As we honor the miracle of new life, let us embrace acupuncture's gentle touch and celebrate the profound journey of pregnancy in all its beauty and complexity.

Stress: The Thief of Sex Hormones

Stress is a big contender wreaking havoc on your hormones.  Let’s get a little bit of understanding about stress hormones.  

Stress Hormones: Adrenaline, Cortisol, Nora-epinephrine 

Linked to the stress hormones is the nervous system response: Fight or flight aka Symptathetic and Rest and Digest aka Parasympathetic.  

It is the Fight or flight response we are concerned with when talking about stress hormones.  Namely the first two, Adrenaline and Cortisol. These are the hormones released when  confronting the tiger. However, in our lives today, the tiger is work, traffic, kids, crazy  schedules, fighting against the ebbs in our lives, fighting with family members or your spouse,  bills, etc…! 

Adrenaline is responsible for the immediate reaction you have to stress, increasing your heart rate, elevating your blood pressure and boosting your energy supplies so you can get the heck out of dodge! 

Noraephinephrine works in a similar way to Adrenaline, however, it’s job is to shunt blood flow away from areas we might not need in an emergency situation, one being your reproductive organs.  

Cortisol which is the primary stress hormone and takes longer than the other two for you to feel the effects of, increases glucose (sugar) in the blood stream, helps to maintain fluid balance  and blood pressure. It is all about survival in the moment so another thing that cortisol does is regulate body functions that aren’t crucial in the moment such as, sex drive, immunity,  digestion and growth.  

Imagine now that you are in a constant state of fight or flight as opposed to rest and digest. When you are stressed out, what happens to your digestion? Maybe you don’t feel hungry. Maybe you have an upset stomach or IBS. How is your libido? Feel like  getting it on much? Probably not! Oh and what about your immune system? Feel like you are constantly tired or coming down with something? We see this all the time with people we know  and quite possibly ourselves.  

What happens when we have been in a chronic state of fight or flight for years? Do we have an  infinite supply of cortisol? Well, no, however, it has kept us alive since the beginning of time and so our bodies have learned to make more of it. How so? By stealing Prengnenolone, a precursor to sex hormones. Remember survival is number one priority not reproduction.  However, if you are low on one or more of the sex hormones, they do not have the ability to steal from cortisol to make more estrogen, progesterone or testosterone for example.  This is why it is absolutely essential that you start to prioritize yourself and manage your stress. 

Stress is a stealer of quality of life, reproductive health,  immunity, and overall wellbeing. It is the number one cause of health issues in our lives today and yet so many brush stress reduction aside as if it’s such a small silly thing that we just have to live with. I see women in my office living the most stressful lives in the name of having a huge mortgage, staying in an unhealthy relationship, or working in a job that they don’t love because it has good benefits. Great! Your gonna need those benefits if you continue on this road.  

I ask you now to take this lesson very seriously! Look at your life. Is there too much on your plate? What can you remove? How much of your life is doing what you feel you must as opposed to doing things you love? The choice is yours. It truly is. Believe me! I live it everyday!  You MUST prioritize yourself above all else or you will have absolutely nothing left to give.  

Doing what you love every day and removing things that do not bring you joy can absolutely change your life. What is holding you back? Fear? Fear is at the root of all things that we hold ourselves back from. Sure, venturing off to do what you truly love with no guarantee is scary as hell but so is staying in a life that is not fulfilling. That is even scarier if you ask me.  

While you are figuring out what it is you love and how to make it a part of your life on a regular basis, there are many ways to manage your stress. The reality is life can be stressful no matter what at times. It is important to have some tools in your tool box.

Stress Management Tools:

☀️Practice Mindfulness: Be aware of your surroundings and be open to learning new things about your environment and those who you interact with on a daily basis.

☀️Find things to be grateful for every day. If you are struggling with that, look for even the smallest of things. Like a cup of tea or a walk in the sun.

☀️Move your body daily in some way. A 30 minute walk, a mini yoga session, a bike ride.

☀️Prioritize your sleep. This is so so important I should’ve put it first. Get a good 8 hours sleep. Take a supplements if you are having issues falling or staying asleep. Have a cup of honey lavender tea, 500 mgs of Magnesium Gycinate before bed and a hot Epsom salt bath. Turn your phone off and keep it out of your room.

☀️Schedule an Acupuncture Appointment! Acupuncture helps to calm your nervous system helping your body get out of fight or flight and back into rest and digest. Make it a regular part of your stress management routine.  

We will always have stressful episodes in our lives but it is essential to our wellbeing to manage it as best as we can so that it doesn’t affect our health. When we are feeling stressed more often than not, it is definitely time to address it.

 Learn more about how to manage your stress and balance your hormones in my 12 week self paced course In The Flow.

Yes, You Are Peri-Menopausal

It is hard to believe but even in the modern world that we live in, peri-menopause is often dismissed by many general medical doctors and even gynecologists. It can’t all be blamed on the doctors. It is still to this day not focused on medical school. I have heard of women in their mid 40s seeking out help for their symptoms only to be told they are no where near menopause and all is fine. This has nothing to do with peri-menopause. Apparently, according to them, the transition into menopause happens over night and then BOOM! all of your symptoms suddenly begin. Fortunately, I do believe this is beginning to change and there are Gynecologists out there that understand peri-menopause and can offer you the help and information you need. If they don’t, move on to the next.

When does this all actually begin? The decline in hormones begins to occur at age 35 with very small changes for most such as; stronger PMS symptoms or a longer or shorter cycle here or there. Some women don’t have a clue it is happening if they aren’t tuned into their cycles. Then you enter your 40s and that good friend of yours, progesterone, is the first hormone that generally starts to decline. When this happens, our dear friend estrogen goes left unchecked causing symptoms such as increased breast tenderness, anxiety, insomnia, hair loss and shorter cycles. This can go on for years and continues to increase as we reach mid 40s and head toward 50. At which point, estrogen begins its decline and now you may see increased inflammation. Your body hurts all of the time, especially premenstrually. You may have an increase in headaches around your period. Instead of feeling PMS days before your period, you begin to feel it weeks before. You’r cycles may start to become longer at this point and heavier. You are frequently tired and losing muscle mass. Plus a whole other host of things that can be shifting due to the lack of estrogen. Digestive issues, constantly bloated, gaining weight for no reason at all, especially in the midsection. You may become more forgetful. The list goes on and on.

Meanwhile your doctor is telling you this has nothing to do with peri-menopause. You are 45. That isn’t an issue for you yet. Here is some Xanax for that anxiety that you experience mostly after you ovulate. That has nothing to do with a drop in your progesterone. Go work out more! Eat less! You’re fine. Just wait for menopause then maybe we will take your complaints into consideration.

I know this all sounds so bleak but I am here to tell you it doesn’t have to be this bad. It helps to be heard and supported. You are transitioning just like you did when you went through puberty only now you are older, wiser and even more capable of understanding what is going on. If you are in your 20s and 30s and you are reading this, which I hope you are, take care now to help ease this transition later. Prioritize your sleep, eat a well balanced diet and monitor your stress. Take part in activities that fill your cup but don’t overly deplete you. In other words, find moderation in your activities and exercise and how much you give to others. Understand you’r cycles. You can learn about them and how to live within each phase harmoniously in my program In The Flow. Honor your body. If you are currently in the throes of peri-menopause, you can still start to do all the things I just recommended. Not only is it not too late, it is essential for a good quality of life. This transitional time and a lack of understanding can lead to issues that affect all areas of your life. Especially your closest relationships.

Acupuncture can help get you back on track, calm your nervous system and help you regain a sense of balance as you ease your way into menopause. There are many wonderful Traditional Chinese Herbal Formulas that can help as well as supplements such as Magnesium Glycinate to help manage stress. Be sure to get some form of movement in daily and strength training to help maintain muscle and bone density. Food as medicine is a great approach. Consider whether what you are putting into your body is helping you or harming you. A whole foods diet, plenty of room temperature water, adequate protein and fiber with every meal can make a world of difference.

This is just another phase of this beautiful life we have been given. We don’t have to have the experiences our mothers and grandmothers had. We don’t have to go it alone. We live in a day and age where we can openly discuss these passages that occur for each and everyone of us. If you are struggling with changes in your cycles and feel you aren’t being heard, schedule a free 15 minute phone consultation to see how Chinese Medicine may be able to help you.