Holistic Nutrition and Autoimmune Disease

As a Holistic Nutritionist and AIP Certified Coach, I can show you how to nourish your relationship with food, discover your unique nutrient needs, and actually thrive with chronic food sensitivities and autoimmunity. I utilize nutrients and lifestyle as tools to achieve sustainable, whole body wellness. Sometimes this requires only a few simple tweaks to someone's diet and routine. Other times it requires a much bigger intervention to re-establish baseline health. In most cases that involve chronic (persistent) symptoms or illness, I use tailored elimination protocols that remove foods and lifestyle factors that are aggravating the already irritated situation. These protocols are often described as "restrictive", but if done properly, they should be incredibly nutrient dense and satisfying, and will provide a much stronger foundation to build onto!

What is the Autoimmune Protocol?The Autoimmune Protocol (also referred to as the Autoimmune Paleo Protocol or AIP) is a therapeutic diet designed to calm inflammation and decrease immune system over-reactivity in autoimmune disease. Developed by Dr. Sarah Ballantyne, the AIP focuses on the temporary elimination of common foods that cause gut disruption, immune intolerance, allergies, and inflammation. These foods include (but are not limited to) dairy, gluten and grains, and nightshades. They are replaced by nutrient-rich foods such as vegetables, herbs, and quality animal protein.

Foods are reintroduced after an individual period of time and substantial improvement in symptoms and blood markers occurs. Most folks will find there are a few foods (such as dairy and gluten) that they can't reintroduce without a return of symptoms (called a "flare"). This is perfectly normal, and the reason we do the protocol! But since variety is the spice of life, we want to make sure that most foods are able to be reintroduced eventually. Reintroductions might be the trickiest part of the AIP! It can be really hard to go slow, take note of what your body tells you, and not start eating everything all at once. This process is incredibly important though, so you can find out definitively what your unique intolerances are. Decreasing aggravating factors can be key to achieving remission in autoimmune disorders (alongside appropriate medications and treatments).

What is an AIP Certified Coach?

AIP Certified Coach is a training program designed by Dr. Sarah Ballantyne, Mickey Trescott and Angie Alt for certified health practitioners. The training teaches practitioners how to support their autoimmune and chronically ill clients through the Autoimmune Protocol in a manner that best suits them. While there is a wealth of information available regarding the AIP, having professional support with proper modifications, troubleshooting, outside testing, and plans detailed uniquely to you can ensure success and healing! 

I certainly wish I'd had a little more help when I started my own autoimmune and AIP journey...

My Personal AIP Journey

In 2014, I was struggling with extreme symptoms from my Graves Thyroiditis and eczema. No doctor seemed to be able to help with the symptoms. I stumbled across the Autoimmune Protocol after having little success with other dietary healing protocols, and everything felt like it clicked into place!

When I started, I had zero idea what foods were an issue for me. I couldn't pinpoint my flares at all. I started slow and didn't beat myself up if I occasionally chose to eat food on the restricted list. Within a few weeks, I finally started to notice the patterns between certain foods and my symptom flares, helping me determine what foods were aggravating my symptoms.

This is not a quick process! It took almost a year before my eczema went away completely and my thyroid markers went into remission again. However, my quality of life improved drastically within about 3 months, and that was worth its weight in gold! I have had a few flares since then, but going back to a personally modified AIP, makes my recovery faster each time. It is the nature of autoimmune diseases to occur chronically throughout your life. There is no cure. But being able to achieve remission, even intermittently, can improve both your overall health and outlook.

Are you seeking further support for an autoimmune disease? As an integral part of your health team, I will support you wherever you are at! You can book a nutrition consult with me either online or in-person at Victoria Community Acupuncture - can’t wait to see you there!

Low Level Light Therapy for Skin Rejuvenation & Inflammation

We’re happy to introduce low level light therapy at Victoria Community Acupuncture & Spa as an individual service, as a part of a facial service, or as an add-on to acupuncture. The light emitting diode device that we use is professional grade, FDA cleared, and is primarily used for skin-related concerns. Please read on to learn more about the science, history, benefits, and what to expect. 

What is LED light therapy?

Light Emitting Diode (LED) technology is a safe and effective type of low level light therapy (LLLT), also known as photobiomodulation (PBM). It involves the application of light energy within specific wavelengths of light to obtain therapeutic cellular benefits. 

Specific wavelengths of light within the red, blue, and near infrared spectrum promote a natural photobiochemical reaction in cells similar to the process of plant photosynthesis. This serves to improve mitochondrial function, the powerhouse of cells, to increase ATP (cellular energy) production in the body. 

Light related wavelengths

Wavelengths of light are measured in nanometers (nm). The longer the wavelength the deeper the penetration into skin and tissue layers. Red and blue light are within a safe range of 640 and 465 nanometers (nm) and are primarily used to treat aging skin, acne or breakouts, and connective tissue. 

Red therapy light penetrates about 8-10 millimeters (mm) into the skin and blue light extends just below the skin’s surface. Near infrared is within a save wavelength of 880 nm and penetrates up to 25 mm (+) to treat deeper muscle and joint inflammation. The multi-level LED that we use at VCAspa, called Celluma, can easily affect all skin layers, reaching into blood vessels, lymph pathways, nerves, and hair follicles. 

History of low level light therapy

The history of red light therapy in particular started in 1903 when a physician won the Nobel Prize in Medicine for his successful treatment of smallpox and lupus with red light. The original research for modern day red light therapy came from NASA. Red light devices were used to limit bone and muscle loss in space and they also discovered that certain spectrums of red light allowed plant growth for food in space. Low level light therapy has been used in clinical settings since the 1980’s in Japan, China, Canada, Northern Ireland, Vietnam, Latin America, and Eastern Europe, and is gaining more momentum in North America recently. Phototherapy has been studied extensively in Europe and the US for over thirty years and to date has been the subject of over 6,200 scientific papers, published worldwide. 

Benefits

Photobiomodulation is known for its healing and anti-inflammatory properties and has a variety of applications across many medical fields. Here is a partial list of evidence-based uses:

• Increases local blood circulation. This brings oxygen, nutrients, and anti-inflammatory substances to the area.

• Improves skin tone (color, spots, dark eye circles), texture (firms, lifts, hydrates, fills wrinkles), clarity (pores, blemishes) via stimulation of collagen and elastin.  Works to treat, maintain, and prevent.

• Decreases skin inflammation: eliminates mild to moderate acne vulgaris and breakouts, helpful for rosacea and eczema. 

• Reduces acne scars and stretch marks.

• Improves superficial, benign, vascular, and pigment lesions.

• Helps to repair sun damage. 

• Increases hair growth.

• Helps promote antioxidant production; reduces the oxidative stress associated with inflammation, muscle fatigue, joint pain, stiffness, spasms, and aches.  

• Accelerates tissue repair and closure of dermal wounds.

• Stimulates lymphatic system activity and phagocytosis; improvement of detoxification pathways.

• Boosts mood and energy.

• May help to balance hormones. 

FAQs

How is Celluma light therapy unique?

Celluma is the only single LED panel device FDA cleared to treat with 3 discreet wavelengths simultaneously. Its flexible design and expansive light panel allows for close positioning to skin, leading to effective energy absorption by tissue and molds closely to the body for more optimum outcomes. This follows the “inverse square law” of energy, which states that each time the distance of the light source is doubled from the skin, the ability of the tissue to absorb the light energy is diminished by 4 times.

How many treatments are needed to notice results?

The recommended treatment schedule is 2 treatments per week for 4 – 8 weeks, for a total of 8 – 16 appointments. The number of appointments depends on the practitioner’s advice, assessments, the patient’s unique goals, and the progression of concerns. 

How long does a session last?

The light treatment is 30 minutes total.  If the treatment involves the addition of acupuncture and facial services, the total time will be 60 – 120 minutes, depending on which type of session is booked. During acupuncture treatment with light therapy, the device will be on while the pins are in and the facial service resumes afterward.

How long do results last?

Clinical literature shows that a low-power, low-level light therapy treatment time between 20 – 30 min provides an efficient dose. There is up to 48 hours of up-regulated cellular activity after a session. After the series of treatments are complete, you may continue to get the benefits for 3 – 6 months if you are doing light therapy only, and up to 2 years if you are combining it with acupuncture. To learn more about facial rejuvenation acupuncture please explore this article, [Mei Zen Cosmetic Acupuncture].

To extend the results it is recommended to come in for a supportive session every 2 - 4 weeks to maintain skin integrity and internal harmony. Keep in mind that results are most effective when combined with acupuncture to strengthen and balance inner root causes while simultaneously using external points to regulate collagen and elastin production.

Can a treatment be shorter or longer?

Some light therapy sources claim they have more power and therefore shorter sessions are adequate. This is not supported in clinical literature; with a shorter treatment time and more power the effects can be potentially toxic. A therapeutic treatment is not about how much power a devise emits but how much energy is available for the body to absorb and the level of penetration into tissue. 

How should I prepare for a session?

Skin should be free of clothing, makeup, or anything else that may deflect light away from the skin. Many makeup and skin products contain minerals and oils that may deflect light. Clean, freshly washed skin is recommended for best results. You may put on makeup afterward and resume all normal activities immediately following use. 

Is it Safe?

The wavelength and intensity of light delivered by Celluma is considered safe and is approved by the FDA. Only very low levels of light are being applied and it is not considered “high-energy” light. There are no reported negative side effects to the therapy, which is painless, non-toxic and compliments many traditional therapies.

Despite it’s reputable safety profile there are certain precautions due to inconclusive research. 

Cautionary guidelines:

• Do not use over breast or stomach of a pregnant or breastfeeding person.

• Do not use on infants or children under 12 years of age.

• Do not use if patient has history of seizures or epilepsy.

• Avoid using when patient is taking cortisone injections or any other kind of steroid injection(s).

• Avoid use if patient is using photosensitive drugs. 

• Do not perform LED therapy over known cancer tumor or metastasis.

Is it okay for eyes?

Celluma wavelengths fall within a range that does not include UVA or UVB light, therefore it is not harmful to the eyes. In fact, there is good clinical research showing the use of low level light therapy to accelerate healing of retinal injuries. The devices have been rigorously tested in particular requirements for the basic safety and essential performance of non-laser light source equipment use.  The Celluma falls in the “exempt” classification, meaning that it will not cause eye damage. 

While red light is considered safe for the eyes, some people find it too bright. Simple tanning glasses can make the experience more comfortable.

Can the blue light affect my sleep?

Light therapy delivers specific wavelengths of blue light shown to be safe and effective in numerous studies. There hasn’t been any evidence to support disruption of circadian rhythm as a result of blue light emission at levels and/or duration delivered by the Celluma.

Light Therapy Pricing

Express Facial Light Therapy, light only (no needles or techniques), $55, 30 min

Light Therapy packages
$55 for 1 or $330 for 8 (save $110 or 2 treatments)

Low Level Light Therapy Add-on
Add light therapy onto your acupuncture treatment for $20 (save $35)

Practitioners offering light therapy at VCA:
Hayley Stobbs R.Ac, CNC – see her schedule

Related Post:
Mei Zen Cosmetic Acupuncture 

Disclaimers and Considerations: The information on this page is meant to educate readers about the benefits of low level light therapy. The Celluma light therapy device has been rigorously tested, reviewed, and approved by the FDA. In addition to being FDA-cleared, Celluma devices are also medically CE Marked for the treatment of acne, anti-aging, pain management and wound healing. Other health benefits mentioned in this article are for educational purposes only and are not meant to diagnose, treat, cure, or prevent a disease. 

References:

https://www.celluma.com/https://wellnessmama.com/269510/red-light-therapy/

https://joovv.com/pages/learnhttps://joovv.com/blogs/joovv-blog/rejuvenated-younger-skin-red-light-therapy

Chiropractic Care, a Tonal Approach

by Dr. Tamara MacIntyre, DC, DNM

As a chiropractor and educator with 20 years experience, I have seen chiropractic care manifest itself in myriad ways. While all approaches have benefit, the type of care I provide is focused on acknowledging multiple layers of the human experience. Specifically, my approach would be characterized as tonal.  

Central to understanding the potential reach of a tonal approach in chiropractic is an appreciation of the term ‘subluxation’. Perhaps the most illuminating definition comes from the Australian Spinal Research Foundation: “A vertebral subluxation is a diminished state of being, compromising of a state of reduced coherence, altered biomechanical function, altered neurological function and altered adaptability.”

Employing a tonal approach addresses all components of this understanding of the subluxation and its impact on the nervous system.  In a healthy body,  experiences we have in life are fully integrated. The body’s innate intelligence recognizes and processes the information contained in the experience and we can utilize this to grow, learn, heal, and evolve. If we are not able to integrate an experience, then the body ‘hangs onto’ the stress, and dis-ease and discomfort may follow. This ‘hanging on’ is expressed through subluxation. In other words, the body stores the energy it could not integrate in the form of subluxation.

The chiropractic adjustment releases that potential energy - the subluxation - allowing the system a second chance to integrate the energy and information of the original experience. When an experience is integrated, the tone of the energy becomes part of us, not apart from us, thus providing an opportunity to learn, heal, grow, and evolve. 

Each session of care can consist of a blend of chiropractic adjustments, energy, breath work, soft tissue release, movement and/or postural guidance. Just as no two humans are exactly alike, no two experiences under my care will be identical. The focus always is on assisting your body to integrate all experiences in life so that you heal, grow and evolve more fully. 

For more information, visit Dr. MacIntyre’s website: www.thebodypoet.ca, or book an appointment with her.

10 Tips For Healthy Glowing Skin | Acupuncture - Victoria BC

By Hayley Stobbs R.Ac, CNC

10 Tips for Healthy, Glowing Skin
Skin is our largest and most visible organ of elimination, so we may as well take good care of it. Your skin’s appearance is a reflection of your unique state of overall health, age, and environmental factors. Here are 10 inflammation-reducing tips to slow down the aging process, rejuvenate skin, and to glow from within.

1. Hydrate. Your body is composed of around 60% water and requires adequate hydration for essential functioning and moisturized skin.
2. Eat real foods that are antioxidant rich. Eliminate and find swaps, or eat less of the ‘big five’ that can cause blemished, acne-prone, oily and saggy skin: a) Processed foods b) Sugar c) Dairy d) Poor quality fats, and e) Gluten. Supplement your real food diet with collagen protein to help prevent fine lines.
3. Wash your pillow case every week and refrain from touching your face to prevent bacterial build-up that can cause break-outs.
4. Do a facial lymphatic massage in the morning and create an evening skin routine. Apply skin toner after using a mild cleanser. While cleansing you can use facial cups or facial gua sha tools as directed by your practitioner. Next, use a jade facial roller (pop in the freezer for a cooling, tightening effect), and then apply an antioxidant-rich facial serum. Another option is to use the facial cups and/or gua sha tools once you’ve applied the serum.
5. Use minimal make-up and choose simple, natural ingredients. Complex, chemical-laden ingredients are difficult for the skin to read and can be harmful for the environment. Check out skindeep.org cosmetic database and Beauty Counter to learn more.
6. Balance your hormones. An imbalanced ratio of estrogen to progesterone and an excess of testosterone and cortisol can cause skin disorders. Book a consultation with a medical herbalist or Naturopathic doctor (ND) for herbal medicine and supplementation to help balance your internal health. ND's offer hormone testing, environmental, and food intolerance testing.
7. Use sunscreen daily on your face and neck. Sun exposure along with smoking causes basal cell damage that leads to wrinkles.
8. Get adequate sleep and movement. Sleep nourishes and rejuvinates the skin while exercise encourages qi flow and the access of nourishment.
9. Stress less, relax more. Stress constricts blood circulation, nutrients, lymphatic, and energy flow to the face.
10. Get regular acupuncture. For skin concerns registered acupuncturists gather internal and external information to come up with a treatment plan that addresses your goals. We assess signs, symptoms, take your pulse, look at your tongue, the colour of your skin, meridians involved, microsystem observation, and gather information about your diet and lifestyle. Please read my blog post ‘Cosmetic Acupuncture For Healthy Glowing Skin’ to learn more about how it works.

If you’re interested in acupuncture facials please visit www.vcaspa.com or www.juniperfamilyhealth.com to book online. To learn more about my acupuncture practice, follow @hayley_stobbs on Instagram.

In health & happiness,

Hayley Stobbs R.Ac, CNC

Acupuncture for Pain Relief

"The most common disorder I treat in my acupuncture practice is pain. In part this is due to traditional Chinese medicine’s (TCM) origin of treating pain and long track record of effectively treating it for over 4000 years." ~Hayley Stobbs R.Ac. | Acupuncture Victoria BC

More recently the medicine’s reputation for treating pain gained popular response in North America thanks to president Nixon’s trip to China in 1972. A following New York Times reporter received acupuncture for post-operative care after an emergency appendectomy and was so impressed with the relief that he wrote an article about the experience.

Approximately one in five Canadians suffer from chronic pain and whether internally or externally derived the many gradients of pain affect one’s quality of life.

Often patients are skeptical or fearful about trying acupuncture for pain, yet curiosity prevails after “trying everything else.” This article explains why this therapy is the ideal integrative treatment for pain, and how it works according to complimentary eastern and western medicine perspectives.

Acupuncture Effectively Treats the Following Pain-Related Conditions:

• Neck, shoulder, and back pain

• Menstrual cramps

• Endometriosis

• Intestinal pain

• Fibromyalgia

• Arthritis

• Sciatica

• Headaches and migraines

• Traumatic and overuse injuries

• Carpal tunnel syndrome

• Teeth grinding (bruxism) and TMJ

• Ganglion cysts

The Chinese Medicine Pain Perspective - Treating the Individual’s Pattern of Pain

For example, three patients with rheumatoid arthritis (RA) may have three different treatment plans. Treatment depends on what symptoms, root causes, and information weave into each individual’s unique TCM diagnosis. Registered acupuncturists assess specific underlying patterns that may present themselves, such as yin deficiency, wind-damp-heat, or blood stasis. Within these patterns affected organ and meridian systems are also assessed. Contrarily, in western medicine three different individuals with RA may be given identical lab work and prescription plans.

Note: Eastern and western medicine work very well together as complimentary therapies for chronic pain conditions such as RA and endometriosis.

Chinese Medicine Explores the Nature and the Remedy

Registered acupuncturists (R.Ac’s) ask a lot of questions and keenly observe the area of discomfort because the more we get to know the pain, the better we can treat it! Questioning may include: the cause and onset of the pain, location, duration and frequency, type, intensity, what relieves it, and if there is referral or radiating pain. Observation, meridian palpation, and tongue and pulse diagnosis are a part of the overall assessment. All of this gives information in regards to the patient’s relationship to their pain and guides treatment style and options. Options include needle size and treatment length, and your practitioner may incorporate a variety of other TCM modalities to help speed healing, such as cupping, gua sha, tui na, moxibustion, diet therapy, and self-care guidance.

How Meridian Balancing Through Acupuncture Heals Pain

With pain there is often a meridian blockage, imbalance, and/or lack of nourishment to the area. The precise location of pain is important because this reveals which meridian pathways are affected. Meridians are the conduits in the body through which electromagnetic energy (qi) and blood flows to every part of the body and through every organ and tissue.

Acupuncturists choose a system of balancing meridians to help harmonize the area. Chosen acupuncture points along meridians boost the body’s innate self-healing mechanism, facilitate qi and blood movement to the area, and balance the electro-magnetic field that is involved in healing.

Interestingly, acupuncturists often choose points that are far away from the exact location of pain, and even on opposite sides of the pain. We learn in TCM meridian therapy that there are meridians and powerful points on distal locations (from the elbows to the hands, and knees to the feet) that travel to distant areas of pain. Needling on opposite sides often serves as a mirror or image, effectively guides qi flow, and prevents irritating the local area of pain.

"Where there is flow, there is no pain. Where there is no flow, there is pain."

Now that I’ve explained how acupuncture eases pain from an eastern point of view, here is how acupuncture relieves pain according to western medicine.

It’s all about the fascia....

Pain is an electric response of inflamed or contorted fascia tissue. Fascia is a protective, web-like membranous connective tissue that runs throughout the entire body, wrapping everything from muscles, joints, and tendons, to blood vessels, nerves, and organs. It is innervated by nerves and can be referred to as our body’s secondary nervous system.

Fascia’s fluid component serves as a communication network for the reception and propagation of electric nerve impulses to and from the brain.

Acupuncture meridian pathways travel along fascial lines, and acupuncture points that lie along these routes contain greater concentrations of stimulatory nerve endings, receptors, electricity, and vascular structures.

You can visualize fascial lines and corresponding meridians as the communication network and acupuncture points as the control centers.

“The body is a web and once a part moves the whole web has to readjust. This is known as the body tensegrity system. Depending on which muscles are tight, various planes of the body readjust and it does this along fairly predictable fascia lines. These lines have been described as the acupuncture channels of Chinese medicine.” – Dr. Daniel Keown, The Spark and the Machine

The Internal Cascade of Acupuncture for Pain Relief

As needles are inserted into fascia, cell micro-trauma and nerve receptor stimulation within fascia causes the body to naturally seek homeostasis. This increases communication with the brain and creates neurochemical changes, which positively alters signals from the brain to distant tissues.

Homeostasis: a relative constancy in the internal environment of the body, naturally maintained by adaptive responses that promote health and survival. Various sensing, feedback, and control mechanisms function to affect this steady state, for example heartbeat, blood pressure, and body temperature to name a few.

Acupuncture needles work as internal communicators as stimulation awakens homeostatic mechanisms, innervates the parasympathetic nervous system, immune system, endocrine (hormone) and circulatory system healing. This interconnected ushering of systems disrupts pain response hyperactivity within a cycle involving tight tissue, acid sensitive nerve growth, increased lactate, low blood oxygen, and chronic inflammation (heat, redness, swelling, and pain).

New research involving brain scans reveal that even after a single acupuncture session lasting 45 minutes a rapid increase in overall free opioid receptors in the brain and on the surface of nerve cells drastically rise in comparison to sham acupuncture.

This gives hope for conditions involving low amounts of opioid receptors, for example with fibromyalgia there are fewer opioid receptors available which creates a hypersensitive pain response as they are less responsive to endorphins. This same study found that acupuncture “normalized the values back to healthy control levels” with results of lasting pain reduction at a three- month check-in.

As needles are retained, increased circulation brings blood, oxygen, nutrients, immune substances, endorphins, and anti-inflammatories to areas of the body that require healing, and one’s biomagnetic and bioelectric energy field is regulated. Inflammatory cytokines, lactic acid, and histamine buildup are released from tissues, especially when TCM bodywork is incorporated such as gua sha and tui na.

Orthopedic Acupuncture and Related Modalities

Registered acupuncturists are trained in the rehabilitation of bone and muscle pain relating to traumatic and overuse injuries. We learn motor and trigger point acupuncture, which focuses on needling specific areas of tightness, pain, and tenderness. Acupuncturists often use an electrical stimulation device (E-stim) for stubborn tight tissue.

Trigger point: Tender spots can also be trigger points, which are small contraction knots in the skeletal muscle.

Motor Point: A non-tender point usually in the muscle belly that is most highly innervated by motor nerves.  One or two needles are inserted within the belly to cause twitch and relax.

Orthopedic acupuncture is best combined with other Chinese medicine therapies, such as gua sha, tui na, moxibustion, and diet therapy, all which have similar intentions and effects as acupuncture.

Contralateral and Distal Needling, Mirroring and Imaging

Our nervous and fascia systems are the main influences when it comes to needling on mirroring or imaged areas, opposite, and far away areas from the location of pain. Practitioner’s who choose these effective methods, as derived from Dr. Tan’s balance method and Master Tung points, commonly practice at a community acupuncture setting as they have limited access to body parts. The vast complexity of the systems mentioned work with meridians and points through mechanisms called proprioception, reciprocal innervation, crossed extensor responses, and peripheral nerve responses, all of which facilitate healing.

Acupuncture Treatment Frequency and Expectations

The goal of the practitioner is to increase one’s duration of being pain-free, with the intention of eventually becoming pain-free, or better able to manage the ebbs and flows that arise as with autoimmune disease related pain. I recommend 2 – 4 treatments per week for acute pain, and 1 – 2 treatments per week for chronic pain. Since acupuncture is cumulative, meaning each treatment builds progress on the last, I don’t recommend leaving too much of a gap in between appointments as this will derail progression. Complimentary diet and lifestyle suggestions may include increasing antioxidant rich foods, stretching and breath-work, and hot or cold pack application.

Patients can expect pain relief within 1 – 10 treatments depending on how long they’ve been experiencing it for and the intensity. Once symptoms decrease, treatments can be booked further apart. As pain disappears long-term, tune-up appointments can occur once per month to prevent recurrence.

What I love about treating pain is that patients come in for pain relief and end up seeing improvement in other areas as well, such as improvement in sleep, immune strength, energy, digestion, hormone regulation, and overall sense of well-being. If you have any further questions about pain and how acupuncture can help I’d be happy to answer through email at innerpassacu@gmail.com.

Please visit www.vcaspa.com to book online or call 250-590-4341. To learn more about my acupuncture practice, follow @hayley_stobbs on Instagram. 

In health & happiness,

Hayley Stobbs R.Ac, CNC

7 Self-Care Tips for Early Cold Symptoms + Ginger Tea Recipe

By Hayley Stobbs R.Ac, CNC

Early cold symptoms indicate that one’s defensive qi (wei qi) has been invaded by either heat or cold carried by wind pathogens, for example a virus carried by a draft. The lungs govern wei qi, which guards our outermost boundary; it is relative to immune protection and resides within the skin and superficial meridians.

Expel a cold before it progresses by getting daily acupuncture as soon as you start to feel symptoms. Receiving your first treatment within the first few hours of onset is ideal. The longer you wait to treat, the more it sets in and the more difficult it becomes to expel the pathogen. Along with acupuncture, here are some cold-quelling tips to follow:

1. Dress warm and stay warm. Cold reduces qi circulation and the elimination of the pathogen.

2. Wei qi is produced via food and fluid intake. Drink soothing ginger tea (see recipe below), and eat small, simple portions of warm foods; for example home-made soup with bone broth, chicken, shiitake, ginger, scallion, squash, and daikon radish. Avoid the following mucus-forming foods: processed foods, dairy, sugar, fried/greasy foods, banana, and orange.  

3. Slow down, rest, minimize stress, and sleep. Light activity such as qi gong, tai chi, and walking support qi and immune system regulation.

4.  Breathe through your nose as this acts as a filter and supports your lung and spleen qi.

5. Take-home moxa, gua sha, and acupressure can help expel the cold.

6. Wash regularly and avoid touching your T-zone  (area including your forehead, nose and chin) to minimize spreading the pathogen.

7. Supplement with zinc and book in for a herbal consultation.

Ginger-Lemon-Honey Tea
Brew Time: 15 minutes

Makes: 6 cups

Ingredients

- 6 cups water
- 2 inches fresh ginger, peel intact, fine grated
- 1 teaspoon fresh lemon zest, optional
- Juice of 2 – 3 lemons (1/4 cup), fresh squeezed juice
- 3 tablespoons raw honey

Directions
1. Bring 6 cups of water to a boil in a medium sized saucepan. Meanwhile, fine grate the fresh ginger and lemon zest.
2. Add the ginger and lemon zest to the water, reduce heat to medium low, and simmer for 5 minutes, covered.
3.  Turn off heat and allow the liquid to slightly cool. Add the remaining ingredients, stir, and let the tea steep, covered, for an additional 10 minutes.
4. Strain or ladle into mugs and store refrigerated in a glass mason jar for up to a week.

In health & happiness,

Hayley

Polycystic Ovarian Syndrome (PCOS), How Acupuncture Can Help

by Hayley Stobbs, R.Ac., CNC

Polycystic ovarian syndrome (PCOS) is a common hormone disorder that affects women of reproductive age. Its characteristic pathology relates to the development of multiple small fluid-filled follicles on the ovaries. This occurs when ovulation, the release of an egg from an ovarian follicle, ceases to occur for multiple cycles. This disruption is the cause and effect of disharmony in the normal, cyclical interconnection between the brain, hormones, and ovaries.

PCOS is more complex than the name presents as it often involves varying degrees of endocrine, cardiovascular, metabolic, and/or mental-emotional co-conditions. The following post focuses on PCOS awareness as a syndrome through a pathophysiology overview followed by the explanation of how acupuncture works as an effective treatment method. 

Underlying Causes of PCOS 

• Genetic predisposition

• Insulin resistance (1)

• Chronic low-grade inflammation (food sensitivities/allergies, environmental, stress)

• Lack of regular menstruation after ceasing birth control pill use (2)

• Adrenal dysregulation

• Hypothyroidism (3, 4)

• Environmental (chemicals, toxins, pollutants, iatrogenic)

• Circadian rhythm disruption (5)

Common Signs & Symptoms of PCOS

• Long-standing menstrual abnormalities including irregular periods, lack of menstruation, severe menstrual cramping, or prolonged or heavy bleeding.

• Signs of high testosterone including excessive hair growth (ie. on the face, abdomen, chest, arms, etc.), acne, and male pattern baldness.

• Fertility issues including inability to conceive and miscarriage in the first trimester (6).

  • NOTE: PCOS accounts for 75% of anovulatory infertility (7) and infertility affects 40% of women with PCOS (8). Infertility is defined as the failure to achieve a clinical pregnancy after 12 months or more of regular unprotected sexual intercourse.

• Insulin resistance (IR) which can present as darkening of the skin at the nape of the neck and under the arms (acanthosis nigricans), high BMI, high cholesterol, high blood sugar and/or high blood pressure (9)

  • NOTE: IR affects 65 – 70% of women with PCOS, 1/2-2/3 of whom are overweight or obese (10).

• Mental health disorders including depression, anxiety, bipolar disorder, and binge eating disorder.

How is PCOS Diagnosed?

PCOS diagnosis must include two of the following, based on the Rotterdam criteria (11):

• Ultrasound confirming the presence of multiple ovarian cysts.

• Hyperandrogenism: high androgens on lab work (ie. testosterone), or clinical signs of high androgens.

• Menstrual dysfunction including anovulation, oligo-ovulation, amenorrhea, or oligomennorrhea.

PCOS is associated with multiple conditions, therefore regular testing should include:

• Fasting insulin and glucose levels

• Full thyroid panel

• Total testosterone and free

• DHEA

• LH and prolactin

• Cholesterol

• Blood pressure

• Inflammatory markers: CRP ESR

• Food sensitivities/allergies

PCOS Treatment & Management

Conventional management options include: oral contraceptives, metformin, clomiphene, gonadotropin therapy, progestin, assisted reproductive technology (ie. IUI or IVF), and weight regulation.

Alternative or complementary options include: acupuncture and bodywork, whole foods or low carbohydrate nutrition therapy, weight loss, lifestyle counselling, botanical medicine, natural progesterone therapy, and nutritional supplementation.

What is PCOS According to Chinese Medicine?

PCOS is a western diagnosis that was developed according to biomedical perspectives and standards. A registered acupuncturist learns about modern western illnesses, yet focuses on each individual’s unique pattern of symptoms in relation to a specific traditional Chinese medicine (TCM) diagnosis. Syndrome differentiation comes to fruition by comprehensively differentiating all areas of the patient’s life in relation to the disharmony, which includes environmental, diet, and lifestyle observation and questioning, in addition to whole body, tongue and pulse analysis, and palpation. This information guides the practitioner towards making an acupuncture prescription and treatment plan, which addresses the mind, body, and spirit. PCOS may reflect any one or more of the following TCM diagnosis patterns: spleen qi deficiency, phlegm-damp or damp, kidney deficiency, blood stasis, liver qi stagnation, blood deficiency, and Ren-Chong Mai disharmony.

Acupuncture as an Effective Treatment Option for PCOS

Acupuncture treatments work with the patient’s innate regulatory ability to harmonize any number of unique PCOS patterns through balancing the communication network between energy meridians and the brain, hormones, and ovaries. Specifically, it is an effective treatment option for regulating menstruation and ovulation (12), insulin sensitivity (13), inflammation and immune function, mood and stress response (14, 15), detoxification, and weight loss (16). Acupuncture is thus able to target a number of root causes and manifestations. The recommended treatment frequency includes 2 treatments per week for the first 2 weeks, followed by 1 treatment per week for 3 – 6 months. In addition to needling an acupuncturist will implement diet and lifestyle counselling into the overall treatment plan. After symptoms dissipate it is recommended to keep up with one treatment per month to prevent re-occurrence. 

BOOK AN APPOINTMENT WITH HAYLEY

Acupuncture For Each Phase Of Your Menstrual Cycle

By Hayley Stobbs R.Ac, CNC

Yin & Yang of the Menstrual Cycle

Yin and yang hormones that wax and wane throughout the menstrual cycle have an influence on our doing and being states and vice versa. Around ovulation time we have more yang energy that inspires socializing, connecting, exploring, and exercise. Conversely, around menstruation time there is a yin energy pull towards introversion, reflection, creativity, and cravings for extra self care and nurturing. These are healthy and normal aspects of a woman's cycle.  What's abnormal are menstrual disorders such as PMS, irregular cycles, and heavy bleeding, to name a few. The good news is that menstrual imbalances can be regulated with acupuncture if treatments are regular and consistent. Regular and consistent treatments are key since acupuncture is cumulative and works in a series of progressive treatments.

Acupuncture for PMS & Irregular Menstrual Cycles

Acupuncture is highly effective medicine for irregular cycles and PMS, for maintaining regular cycles, and for prevention. 4 treatments per month (1/each phase) is ideal for at least 3 cycles (3 months). In addition I encourage booking in for a herbal medicine consultation to compliment treatments.

Here are a few examples of common TCM patterns within each phase that registered acupuncturist's assess and treat:

PHASE 1 (MENSTRUATION): REGULATE QI AND BLOOD

• Pain during menstruation can indicate blood stagnation, blood deficiency, and cold in the uterus. 
  Common treatment plan options depending on individual's pattern:
  a) Gently move qi and blood.
  b) Nourish liver-kidney yin/blood. 
  c) Warm the uterus to resolve pain.
• Clotting: Regulate spleen, liver, and kidney. Gently move qi and blood.
• Throbbing headache may be related to liver yang rising. Subdue liver yang, nourish yin.
• Dull headache during or after is related to qi and blood deficiency. Strengthen spleen, build blood and tonify qi.
• Heavy or flooding: 
  a) Stop bleeding, regulate liver qi, and strengthen spleen.
  b) Cool blood.
  c) Balance good quality yin hormones. *Environmental estrogen (xenoestrogens) found in food and self care products can disrupt quality yin.
• Spotting and/or thin:
  a) Tonify (strengthen) spleen and kidney yang.
  b) Regulate liver qi to gently move blood and/or nourish liver blood.
  c) Nourish kidney yin and blood to balance quantity of yin hormones.
• Short: Nourish blood, tonify yang.
• Watery: Tonify spleen, kidney, and drain damp.
• Diarrhea: Tonify spleen and kidney yang.

PHASE 2 (POST MENSES + PRE-OVULATION): NOURISH BLOOD & YIN HORMONES

• Dizziness and fatigue post-menses. Strengthen the spleen, nourish liver blood, and kidney yin to replenish blood, fluid, and tissue that was sloughed off in phase 1.  
• Open the conception vessel (ren mai) to nourish yin hormones and to regulate qi and blood pre-ovulation.

PHASE 3 (OVULATION): TONIFY THE KIDNEYS, YANG ENERGY,  & INVIGORATE QI

• Pain during ovulation. Resolve damp-phlegm in lower jiao, tonify spleen and kidney.
• Lack of ovulation. Tonify kidney and nourish essence.
• Open the governing vessel (du mai). Tonify yang energy to promote movement and to warm the uterus and meridians, which facilitates ovulation and conception.

PHASE 4 (PRE MENSES): SOOTHE LIV QI, MAINTAIN YANG ENERGY, & CALM THE MIND

• If period is usually early. 
  Regulate spleen, liver, and kidney.
  a) Soothe liver qi.
  b) Tonify spleen yang qi to hold blood.
  c) Cool blood and resolve blood stasis.
  d) Nourish kidney yin or firm kidney qi.
• If period is typically late:
  Regulate spleen, liver, and kidney.
  a) Invigorate qi and warm the uterus.
  b) Nourish blood.
  c) Tonify kidney yang.
• Alternating between early and late. 
  a) Tonify spleen to hold blood in blood vessels and/or to produce blood.
  b) Soothe liver qi and blood (emotions affect liver and smooth flow of qi and blood).
  c) Nourish liver and kidney yin.
• Soothe liver qi to prevent cramping and headache prior to period and to prevent additional PMS signs and symptoms. If bloating is present move liver qi and tonify spleen.
• Harmonize the penetrating vessel (chong mai) to regulate qi and blood, counter-flow qi (anxiety and digestive symptoms prior to period), the uterus, and to nourish blood pre menses.
• Open the girdling vessel (dai mai) to open and relax energy in the hips, which helps prevent cramping.

Related Posts:
Balance Your Menstrual Cycle With Acupuncture
PCOS | How Acupuncture Can Help
Chinese Medicine For PMS
Acupuncture For Stress & Anxiety
Nutritional Cycling For Hormone Health
What Your Period Tells You About Your Health
Circadian Rhythm For Hormone Balancing 

 If you’re interested in acupuncture for menstrual health I’d be happy to guide you along! Please visit www.vcaspa.com to book online. To learn more about my acupuncture practice, follow @hayley_stobbs on Instagram.

In health & happiness,

Hayley Stobbs R.Ac, CNC

Cosmetic Acupuncture

VICTORIA: Want to look younger and feel great?

Do you know anyone who wants get rid of wrinkles, cellulite or excess fat, but doesn't want to get botox or go through surgery?

Maybe you?

I used to think that cosmetic alterations were superficial and people shouldn't care about what they look like because it's what is on the inside that matters. I participated in the Acusculpting cosmetic acupuncture courses mostly because I was looking for a stream of acupuncture that is unique, but this experience gave me a very different perspective about cosmetics. The difference is that it's not just about looks, it's about attitude. When you think you look better you hold yourself differently and that makes people treat you differently. After experiencing facial rejuvenation acupuncture and feeling the glow after the treatment, as well as hearing the positive feedback from my peers, I left feeling more confident about myself. Imagine what 10 treatments could feel like! Cosmetic acupuncture is non-invasive, has no side effects and actually benefits the rest of your body, mind, and constitution.

Acusculpting is a cosmetic acupuncture protocol developed by Illya Borrenson, R.AC of Victoria BC, composed of methods he learned from his teacher in Thailand who spent his life traveling around Asia learning from renowned Traditional Chinese Medicine doctors, as well as methods he developed himself. It uses acupuncture, gua sha, cupping, and massage to manipulate the skin and tissues to target cellulite, promote weight loss, diminish wrinkles and lift sagging skin. Acupuncture needles create heat to burn fat cells, and micro-damage in the skin causes cell regeneration and collagen production. Gua sha (scraping) and cupping techniques are used to break up cellulite and lift and plump the skin. There are three parts of the body that Acusculpting focuses on: the posterior - for excess fat and cellulite in the buttocks and thigh region; anterior - for excess fat stored in the abdominal region; and the face - for wrinkles and sagging skin in the face and neck.

The protocol is performed 2-3 times/ week for a 4-week period. For best results, take a 3-week break and then continue with another 4-week session. This process continues until the desired results are achieved. Monthly maintenance treatments can be performed following achievement of the desired results. Individual treatments last for 60 minutes. 

This is a fantastic treatment and will benefit your overall health, as you receive the same therapeutic and holistic benefits as traditional acupuncture. 

This could be a wonderful opportunity for you if:

• You have been thinking about getting botox or cosmetic surgery but are hesitant about the risks,

• have the time to commit to treatment 2-3 times/ week for 10 treatments, 

• are in general good health,

• have a special event coming up in the next few months that you would like to look amazing for, or,

• just want to look younger and feel great!

Feel free to contact me directly at snowyowlacupuncture@gmail.com for more information and/or visit vcaspa.com

Cancer Prevention

by Joleen Kraft, Medical Herbalist

This past weekend, I attended a workshop on how to treat cancer with herbal medicine given by Chanchal Cabrera. Chanchal has been working with herbs to treat cancer for many years, and her knowledge base is enormous. It was an incredibly interesting weekend, and I left with many tools about how to work with a patient who's dealing with cancer.

The workshop was dense and technical - we learned about different pathways that cancer can hijack in the body and how we might intervene as medical herbalists; we talked about constituents found in herbs and supplements that can assist during different phases of cancer treatment; we discussed lab results and how to start conversations with patients and their doctors about how to choose the most appropriate and evidence-based treatment for specific cancers.  There are so many facets to cancer treatment. 

The numbers are staggering - currently about 50% of people will develop some kind of cancer in their lifetime. Hearing this drove home a fairly obvious conclusion: one way of "treating" cancer is to prevent it from flourishing in the first place. There are some very simple and attainable things that anyone can do to help prevent cancer.

After the workshop, I put together a list of things I can do in my life on a daily basis for prevention. Happily, these sorts of lifestyle choices can help prevent a wide variety of other health issues as well (cardiovascular disease, metabolic syndrome, diabetes, depression, and the list goes on). In no particular order: 

1. Exercise - move your body everyday, whether you swim, jog, walk, bike, dance, join a sports team, go to the gym, practice qi gong or yoga - it doesn't really matter what you choose, just move in some way. 
2. Get 8-10 servings of a rainbow of fruits and vegetables every day (buy organic when possible to limit your exposure to toxic chemicals, or grow your own if you have the space!)
3. Eat grass-fed meat and dairy to ensure you're getting proteins that are already filled with cancer-fighting constituents absorbed by the animals from the food they ate. 
4. Reduce (or eliminate) refined sugar from your diet.  
5. Get out into nature! Go do some forest bathing! Every time you inhale the fresh scents of nature, you're getting physiological doses of healing herbs without even doing anything but breathing. 
6. Get enough sunshine or supplement with Vitamin D if your levels are low. 
7. Drink green tea.
8. Get more omega 3s in your diet to balance the omega 6s most of us have too much of. 
9. Reduce stress in whatever way works for you - whether it's meditation, practicing mindfulness, joining community groups, gardening... (in other words, go out and have some fun)
10. Filter your water to reduce ingestion of heavy metals, pharmaceuticals, and other chemicals found in our water supply.

That's your list of ten! At least half of these don't have to cost you anything - sunshine is free, so is meditation, and you don't have to join a gym or buy fancy equipment to exercise. Can't get out into nature? A park still counts as nature time, especially if you can get to a spot where you can't hear the noise of traffic. I know organic fruits and veg, as well as grass-fed meat and dairy, can be expensive, but do what you can - do some research to see if you can find local growers who don't use pesticides or herbicides, learn which foods have the highest chemical exposure and buy low-risk fruits/veg instead. Eliminating refined sugar may even save you money, so you could put that towards better food choices too. 

You don't have to do all of these immediately. Try implementing one point each week or even one a month to create lasting change in your life. This is a plan for the long haul, not the quick fix. We're going for sustainable change here. We want to be seeing the benefits for a long time to come. 

If you have questions about specific herbal medicine approaches for your unique situation, email Joleen at info@vcaspa.com. 

Nutritional Cycling for Hormone Health

- Hayley Stobbs, R.Ac, CNC

Nutritional cycling is an effective way to balance, promote, and optimize hormone health throughout menstruation, pre-ovulation, ovulation, and post-ovulation. Specific essential fatty acids, nutrients, fiber, and phytochemicals have the potential to influence the production, detoxification, and ratio of sex and stress hormones as they wax and wane throughout the four phases of the menstrual cycle. In addition, cycling offers plant diversity for gut microbiome health and nurtures lifestyle routine.

“If there is lake of routine in life how can we expect our bodies to maintain routine or rhythms.” – Claudia Welch

Nutritional Cycling Guideline

For those without a menstrual cycle, follow the guidelines below according to the phases of the moon as one’s hormone cycle is interconnected to the ebbs and flow of nature. The gravitational force and light of the moon encourage hormone balancing.

You can expect positive hormonal shifts within 3 – 4 cycles when combined with weekly acupuncture treatments. Customized herbal therapy as advised from a medical herbalist is also recommended.

Note: Men can optimize hormone health through following the opposite timing of the seed portion of the nutritional cycling, for example:

• New moon to full moon: On the day of the new moon consume 2 tablespoons each of walnut and black sesame seed. Beyond this day consume 2 tablespoons per day of sunflower and pumpkin, and 1 tablespoon of hemp seed.
• Full moon to new moon: Focus on 2 tablespoons each per day of flax and hemp, and 3 tablespoons of chia seed per day.

Phase 1 | New Moon | Menstruation (Yin) | Day 1 - 7

“I set my intention; I feel my intention in my body. I reflect with thanks. I rest. I restore.” - Ezzie Spencer

This is the beginning of the follicular phase of a woman’s cycle. Hormones decline and bleeding occurs as the uterine lining is cleared through the vagina.

As hormones decline, focus on stillness, rest, warmth, gentle walks in nature, and nourishing self-care. Consume blood-building foods to replenish and restore, such as: grass-fed red meat, grass-fed gelatin, bone broth, berries, beet, black rice, black beans, coconut aminos, unsulfured blackstrap molasses, and dark leafy greens.

Increase qi regulating foods to reduce cramping. Prepare cooked, warm foods, sip on honey-ginger-lemon tea infused with a sprig of fresh rosemary, and incorporate ginger and scallion into soups and stews with easy to digest vegetables and protein.

Reduce arachidonic acid rich foods, a precursor to the inflammatory prostaglandin, PGE2, to ease menstrual cramps and PMS. To do so limit intake of saturated fat (animal fats and dairy products, coconut, palm) to 1 serving of animal and 1 serving of vegetarian saturated fat per day.

Increase foods that contain the antispasmodic muscle-relaxing prostaglandins, PGE1 and PGE3. Choose from omega 3 rich wild salmon, halibut, cod, sardines, and chia seed. Enjoy 2 tablespoons of hemp seed and 2 - 3 tablespoons of chia seed per day.

Phase 2 | First Quarter | Post Menses & Pre-Ovulation | Day 7 – 14

“I take discerning action to support my intention. I trust the perfect intention is coming into form at the perfect time.”- Ezzie Spencer

During the follicular phase of the cycle the pituitary gland begins making FSH (follicle stimulating hormone) and LH (luteinizing hormone) to simulate the growth of new follicles (eggs) in the ovaries. Follicles produce estrogen, which causes the uterine lining to grow in preparation for receiving an egg from ovulation, and cervical fluid increases. Note: Approximately one week prior to ovulation estrogen starts to peak.

Yin slowly starts to increase again after blood loss and yang promotes the growth of follicles. Boost blood and yin production by consuming heme iron-rich protein foods, with yang-promoting fresh green herbs, for example grass-fed liver pate with onion, garlic, basil, and rosemary.

1 - 1 1/2 weeks prior to ovulation (day 3 – 7 to 14) start to consume 2 tablespoons of fresh ground flaxseed per day. Phytoestrogen plant compounds (phytochemicals) in flax called lignans, its fiber content, along with cruciferous vegetables (broccoli, cabbage, etc.) will help to detox unsupportive estrogen and other hormone metabolites via the digestive tract.

Phytoestrogen-rich foods such as flax, maca, chickpeas, and tahini, contain weak estrogen-like activity, meaning these foods can support healthy estrogen production when needed. Increasing these additional sources of phytoestrogen foods 1 to 1-1/2 weeks prior to ovulation (day 3 – 7 to 14), can support your second phase; for example, adding hummus (chickpeas or lentils and tahini) to a steamed veggie and protein bowl.

Phase 3 | Full Moon | Ovulation | Approx. Day 14

“I move ahead with my intention now or accept that my intention was not the best at this time. I release it, and I course correct now. I feel grateful that my intention is coming into form in the perfect way. I receive with gratitude.” – Ezzie Spencer

High levels of estrogen trigger a surge of LH from the pituitary gland. This stimulates ovulation whereby one of the ovaries releases a mature egg from the most dominant follicle, which flows into the fallopian tube. The remainder of the ruptured follicle, called the corpus luteum, secretes progesterone.

Yin energy is at its peak and yang energy begins to rise. Physical, social, and mental activity increase as energy levels rise. This is a good time to proceed with something you’ve been putting off for a while due to lack of courage.

Intentions during this phase are to nourish essence, strengthen the kidneys, and regulate the ren and chong meridians. Seafood, nori and dulse, berries, walnuts, and black sesame seeds help to strengthen the kidneys. Slightly decrease your protein portions and increase vegetables and fruits, both raw and steamed. Carbohydrate intake can increase as activity levels naturally increase during this phase to 1 week prior to menstruation.

Phase 4 | Last Quarter | Post Ovulation and Pre Menses (Yang) | D. 14 – 35

“Now that I am receiving my intention I give back from a place of abundance.” – Ezzie Spencer

The corpus luteum shell continues to secrete progesterone, supports the uterine lining, and causes body temperature to rise throughout the luteal phase. Estrogen slowly increases as well. Progesterone reaches its peak around day 19 – 23.

The egg that was released during ovulation phase stays in the fallopian tube, which helps thicken the lining of the uterus to prepare for a possible pregnancy. If the sperm does not impregnate the egg during that time, the egg disintegrates and the menstrual phase resumes.

Yang energy rises as progesterone levels increase relative to estrogen. Social, physical, and mental energy are at their peak from approximately day 14 - 23. The body’s digestive fire is stronger during this time and so meat consumption can be increased. Now is a good time to try to re-introduce foods that have been eliminated in the past.

Consider incorporating GLA rich borage or evening primrose oil into your supplement regimen from day 14 to the first day of your period to help reduce PMS symptoms. To support progesterone production during phase 4, consume foods high in zinc, vitamin C, vitamin E, and vitamin B6. To prevent and ease cramping, eat magnesium rich foods.

• Zinc: seafood, red meat, pumpkin seed, and hemp seed.
• Vitamin C: camu camu powder, bell pepper, grapefruit, orange, broccoli (florets and stalk), strawberries, kohlrabi, brussels sprouts, snow or snap peas, cauliflower, parsley, cabbage, butternut squash, and berries.
• Vitamin E: avocado (1/2 – 1 per day), sunflower seed, almonds, spinach, Swiss chard, asparagus, broccoli, olives, olive oil, berries, and winter squash.
• Vitamin B6: liver, duck, game meat, salmon, spinach, and avocado.
• Magnesium: pumpkin and hemp seed, spinach, swiss chard, buckwheat, halibut, dark chocolate (75% +), butternut squash.

As hormones start to decline approximately one week prior to menstruation, intuition and an inward pull towards introversion occurs. PMS and lack of menstruation can be a signal to slow down and to reflect on your relationship with yourself and others. One week prior to your period increase gentle self-care such as castor oil packs, journaling, soothing hobbies, massage, and introspection.

The goal pre-menses is to move liver qi to prevent stagnation. Avoid cold, raw foods, and focus on wild caught fish, cooked green and yellow-orange veggies, soups, stews, and chai tea. Support yang with basil, sage, thyme, and rosemary, dill, fennel, garlic and ginger, chai spices, lamb, venison, and quinoa.

Again, reduce arachidonic acid rich foods, a precursor to the inflammatory prostaglandin, PGE2, to ease chronic menstrual cramps and PMS. Limit intake of saturated fat (animal fats and dairy products, coconut, palm) to 1 serving of animal and 1 serving of vegetarian saturated fat per day.

Increase foods that contain the antispasmodic muscle-relaxing prostaglandins, PGE1 and PGE3. Choose from wild salmon, halibut, cod, and sardines, which contain omega 3 fatty acids (alpha linolenic acid) and enjoy 3 tablespoons of hemp seed per day, 1 week prior to menstruation.

Note: Hemp is the only omega-6 rich seed that has an optimal ratio of omega6 to omega3 fatty acids of 3:1. Hemp’s omega-6 transforms into gamma-linolenic acid (GLA) and stearidonic acid (SA), both of which are anti-inflammatory in nature, helping to prevent cramping and skin blemishes.

Nutritional Cycling Guideline Summary

Follicular Phase 1 | New Moon | Menstruation (Yin) | Day 1 - 7

• Sip on ginger-lemon-honey tea infused with a sprig of fresh rosemary.
• During this week plan to consume 2 servings of wild caught fish. If you don’t eat fish make chia pudding with warming spices and ensure you’re taking a quality algae omega-3 supplement.
• Small amounts of grass fed red meat in soup or stew, i.e. beef, water buffalo, or bison with easy-to-digest vegetables such as winter squash, zucchini, carrot, and spinach.
• Incorporate ginger, scallion, and coconut aminos into soups, stews, and warm veggie and protein meals. Try making a delicious ginger-scallion sauce -- google ‘ginger-scallion sauce’ by Momofuku for the recipe.
• Make recipes with grass-fed gelatin, such as black cherry juice-pomegranate gummies or zucchini cheese.
• Aim for 2 tablespoons hemp seed and 2 – 3 tablespoons chia seed per day from day 1 – 7.
• Dark berries, beet, dark leafy greens, black rice, black beans, and blackstrap molasses.

Follicular Phase 2 | First Quarter | Post Menses & Pre-Ovulation | Day 7 – 14

• Sip on red rooibos tea.
• Grass-fed (pastured) liver, onion, garlic, and fresh green herbs such as basil, rosemary, sage, and thyme to support yin, blood, and yang energy.
• Make chicken or turkey soup or stew with onion, celery, yam, asparagus, mushroom, and herbs to support qi and yin.
• 1 – 1 ½ weeks prior to ovulation (day 3 – 7 to 14): 2 tablespoons fresh ground flaxseed per day, chickpeas, lentils, tahini, and 1 teaspoon of maca per day incorporated into tea, smoothies, or porridge.

Luteal Phase 3 | Full Moon | Ovulation | Approx. Day 14

• 2 tablespoons each: ground black sesame seed and walnut.
• Salad with seafood or duck
• Duck or chicken egg. If you’re allergic to egg white incorporate the egg yolk into a smoothie or mayonnaise.
• Smoothies with dark berries, dulse or nori, spirullina, collagen protein, spinach, and ground black sesame/walnut. Add a little hot tea to balance the smoothie’s cooling nature. Cold foods (in nature and temperature) dampen digestive fire, increase stagnation, and depletes yang energy.
• Focus on steamed or pressure cooked vegetables, moderate intake of smoothies and salads, and protein.

Luteal Phase 4 | Last Quarter | Post Ovulation and Pre Menses (Yang) | Day 14 – 35
 

Post-ovulation, approximately day 14 – 22:

• Incorporate GLA rich borage or evening primrose oil into your supplement regimen from day 14 to the first day of your period. This encourages supportive prostaglandin production, which helps prevents PMS symptoms.
• Focus on nutrient-dense smoothies, hot n’ cold salads, stir-fry’s, and steamed or pressure cooked vegetables and protein. Meat consumption can be increased. - Consume 2 tablespoons of pumpkin and sunflower seeds, and 1 tablespoon per day of hemp seed per day.
• Eat ½ - 1 vitamin E rich avocado per day.
• Support yang building with basil, sage, thyme, and rosemary, dill, fennel, garlic and ginger, chai spices, quinoa, lamb, and venison. - Increase zinc, vitamin C, E, B6, and magnesium rich foods.

Pre-menses, approximately day 23 – 35:

• Focus on warm foods, such as roasted vegetable bowls with yang herb
• dressings, and soups and stews with protein.
• Throughout the day consume ginger-lemon-honey tea. To make, add 1 – 2 inches of fresh grated ginger root to 2 – 3 cups water. Bring to a light boil, turn off heat, cover and steep for 10 minutes. Add 1 tablespoon fresh squeezed lemon juice, optional pinch of cayenne, and 2 – 3 teaspoons maple syrup or raw honey to sweeten. This helps to move qi and prevents cramping.
• Limit intake of saturated fat (animal fats and dairy products, coconut, palm) to 1 small serving of animal and 1 serving of vegetarian saturated fat per day.
• Consume 2 servings of omega-3 rich fish throughout the week, such as wild salmon, halibut, cod, and sardines. If you don’t eat fish consume chia pudding with chai spices and take algae oil.
• Omit pumpkin and sunflower seed and increase hemp seed to 3 tablespoons per day.

Just the Seeds, Seed Cycling Summary

Essential fatty acids derived from seeds and other whole foods fats such as avocado play an important role in producing hormones. Nutrients, phytochemicals, and fiber in seeds also have their roles in producing and optimizing hormone health. When consumed at regular times throughout the menstrual cycle these components can help balance the ratio and detoxification of hormones.

Follicular Phase 1 | New Moon | Menstruation (Yin) | Day 1 - 7

• Aim for 2 tablespoons hemp seed and 2 – 3 tablespoons chia seed per day from day 1 – 7. GLA transformed from hemp and omega-3 fatty acid-rich chia help to ease cramping and any PMS related symptoms.

Follicular Phase 2 | First Quarter | Post Menses & Pre-Ovulation | Day 7 – 14

• 1 – 1 ½ weeks prior to ovulation (day 3 – 7 to 14): 2 tablespoons fresh ground flaxseed per day. Flax lignans and fiber helps to detox unsupportive estrogen during this estrogen-peak time, and other hormone metabolites via the digestive tract. Lignans contain estrogen-like activity, meaning it can also support healthy estrogen production when needed.

Luteal Phase 3 | Full Moon | Ovulation | Approx. Day 14

• 2 tablespoons each: ground black sesame seed and walnut to nourish essence, kidney health, and to supply phytoestrogens (sesame).

Luteal Phase 4 | Last Quarter | Post Ovulation and Pre Menses (Yang) | Day 14 – 35

Post ovulation, approximately day 14 – 22:

• Consume 2 tablespoons of pumpkin and sunflower seeds, and 1 tablespoon per day of hemp seed per day. These seeds are rich in zinc and vitamin E, which help to produce progesterone.

Pre menses, approximately day 23 – 35:

• Increase hemp seed to 3 tablespoons per day. Hemp is a balanced omega6:3 ratio seed and a source of GLA and magnesium, which helps prevent PMS symptoms.

References:

Mateljan, George. The World’s Healthiest Foods. Seattle, Washington: George Mateljan, 2007.

Chambial, Shailja et al. “Vitamin C in Disease Prevention and Cure: An Overview.” Indian Journal of Clinical Biochemistry 28.4 (2013): 314–328. PMC. Web. 11 Aug. 2017.

Dadkhah, Hajar, Elham Ebrahimi, and Nahid Fathizadeh. “Evaluating the Effects of Vitamin D and Vitamin E Supplement on Premenstrual Syndrome: A Randomized, Double-Blind, Controlled Trial.” Iranian Journal of Nursing and Midwifery Research 21.2 (2016): 159–164. PMC. Web. 11 Aug. 2017.

Bradbury, Joanne. “Docosahexaenoic Acid (DHA): An Ancient Nutrient for the Modern Human Brain .” Nutrients 3.5 (2011): 529–554. PMC. Web. 11 Aug. 2017. https://www.westonaprice.org/health-topics/making-it-practical/tripping-lightly-down-the-prostaglandin-pathways/

Phipps W, Martini M, Lampe J, Slavin J, Kurzer M. Effect of flax seed ingestion on the menstrual cycle. J Clinical Endocrinology and Metabolism 1993; 77(5): 1215-1219.

http://drtorihudson.com/articles/essential-fatty-acids-and-womens-health-part-1/

https://sites.google.com/site/miscarriageresearch/hormones-and-miscarriage/progesterone-research/how-to-increase-progesterone

http://www.webmd.com/vitamins-supplements/ingredientmono-954-vitamin+e.aspx

USDA nutrient database: https://ndb.nal.usda.gov/ndb/foods

Quotes: http://www.lunarabundance.com/