SATURDAY, APRIL 30
2 – 4PM MDT

FREE ONLINE EVENT:

IN PARTNERSHIP WITH PCRM

Are you Trying To Conceive?

#1in6 people struggle with fertility in Canada.

April 24 – 30 is Canadian Infertility Awareness Week – an opportunity to honour and empower those struggling with infertility.

Join us for this free online event to de-stigmatize infertility and to support you as you navigate your fertility journey.

Join the Whole Family Health Fertility Wellness Specialist Team, in collaboration with Dr. Caitlin Dunne from Pacific Centre for Reproductive Medicine (PCRM) for this informative and empowering online event.

This event is open to anyone who would like to attend.

Saturday, April 30th
2 – 4pm MDT

To Register:
info@wholefamilyhealth.ca
780-756-7736

EVENT PRESENTERS:

NAVIGATING INFERTILITY TREATMENTS & BUSTING COMMON MYTHS ABOUT IVF

Dr. Caitlin Dunne
Co-Clinical Director of PCRM, Reproductive Endocrinologist

Dr. Dunne will speak to fertility treatment options and help to debunk common myths about IVF. She will also be available for a Q&A to answer your questions about fertility treatment.

INFERTILITY & STRESS

Dr. Alda Ngo
WFH Co-owner, Registered Dr of TCM & Acupuncturist, Fellow of the ABORM, Co-Director of MindfulnessForFertility.com

Dr. Alda will discuss infertility stress and share some accessible tools and resources that will help to decrease stress and cortisol to increase resilience on your fertility journey.

NATURAL LIFESTYLE FACTORS

Christina Pistotnik
WFH Co-owner, Registered Acupuncturist, Fellow of the ABORM

Christina will share some natural and simple lifestyle factors that you can incorporate to support your overall wellness and fertility health.

ACUPRESSURE FOR FERTILITY

Catherine Woodlock
WFH Registered Acupuncturist

Catherine will share some acupressure points you can use at home to help improve circulation, manage hormonal symptoms and support your fertility.

MASSAGE FOR REPRODUCTIVE WELLNESS

Candice Cole
WFH Registered Massage Therapist

Candice will share self-massage techniques you can use at home to help you relax and alleviate tension build-up.

FERTILE FOODS – 5 NUTRITIONAL TIPS FOR FERTILITY

Kathryn Simmons Flynn
WFH Certified Nutrition Consultant, Founder of FertileFoods.com, Author of Cooking For Fertility and Co-author of The Fertile Secret

Kathryn will share her 5 top nutritional tips for nourishing fertility.

To Register:
info@wholefamilyhealth.ca
780-756-7736

Did you know that massage therapy is about so much more than relaxing muscles?

How Massage Therapy Works

Massage activates arterial and venous blood flow in the lymphatic system and in the connective tissue and muscles.

It also increases circulation and helps to correct postural stress from long periods of sitting. This can be especially important and beneficial for those who have sedentary desk jobs. 

A registered massage therapist works on these systems and the nervous system, to relieve sore and tight muscles from over-stimulated nerve pathways between muscle fibres and the brain.

We all intuitively know that human touch is therapeutic, here is a little research to support this:

Massage Therapy Decreases Stress

Research published in the International Journal of Neuroscience shows that massage therapy leads to decreased cortisol and increased serotonin & dopamine levels.

Basically, massage therapy leads to the biochemical signature for decreased stress and increased relaxation in the body.

Massage Therapy For Headaches.

The American Journal of Public Health published a study suggesting that muscle-specific massage therapy techniques significantly reduced headache frequency while the duration of headaches tended to decrease during the massage treatment period as well. 

Massage therapy is a functional, non-pharmacological intervention for reducing the incidence of chronic tension headache.

Contact us to find out more about how we can support you with massage therapy and/or to book an appointment with our wonderful registered massage therapist!

References:

• PMID: 16162447
• https://doi.org/10.2105/AJPH.92.10.1657)

Image: @lindbloomfloral

“I am feeling stressed, worried, and anxious… I know I need to relax, but I just don’t even know where to start anymore.” 

Does this feel like a familiar sentiment? The stress of trying to conceive can be high under normal circumstances, but add on what has been happening in our world the last year and that stress begins to amp up even higher. 

Abdominal Self-Massage

When I have people come to see me, one of my greatest take home recommendations for de-stressing and relaxation is actually abdominal self massage. I tend to incorporate abdominal Tui Na (Chinese massage) into my general practice to help with circulation to the reproductive organs, but it is also a great practice to help decrease stress. 

If you are looking for a different approach to bringing some calm into your life, check out the routine below! 

Mo-Fa Round Rubbing

This practice involves using the technique known as Mo Fa – Round Rubbing. This is a gentle technique that uses the palm of the hand to bring great care to a specific area of the body. 

Mo Fa is a technique that can have many benefits to the body. It can be used to regulate digestion, relieve abdominal tension, and support fertility and menstrual health as well as creating an overall sense of relaxation. 

The abdominal work can be done over top of clothing or directly on the skin with some oil. It is best to choose a fragrance-free oil. Consider an oil like coconut, jojoba, or sweet almond oil. 

These are general guidelines to follow and it is always best to consult with your healthcare provider to determine if these techniques are appropriate for you. 

Setting the Space 

Set yourself up in such a way that you can lay down comfortably and relax. Consider playing some soft music or use a heating pad under your back to make sure you are cozy.

Do whatever you need to do to feel comfortable. Prop a pillow under your knees and cover your legs with a blanket.

As you rest, close your eyes and take a few moments to observe your breath. Relax into the space and take about ten rounds of deep breaths. 

The Technique 

Place your left hand over your heart and your right palm below the belly button, over your womb, on the midline. Begin by slowly circling your right hand clockwise over the womb.

The pressure can be adjusted to your preference, but I usually recommend just the weight of the hand to start.

Circle the palm until you begin to feel warmth under the right hand. As you notice the warmth, start to spiral this circle larger until you begin to encompass the entire abdomen. Gliding under the edges of the ribs, the hip bones, and across the top of the pubic bone.

After about nine rounds, begin to spiral the circle smaller and smaller until your right palm ends up where it started, circling over the womb. 

Move through these circles very slowly. Keep your wrist relaxed and find a comfortable rhythm staying aware of your breath. 

Let your palm come to rest over the womb and become aware of the sensations underneath your palm. Is there warmth? Do you notice a subtle tingling sensation in the fingers? End the practice with a round of 3-5 deep breaths and again become aware of how you feel in your body at this moment. 

This can be practiced for about 5-10 minutes daily. 

For a live demo of this abdominal technique, you can tune into the video premiere on the Whole Family Health Facebook page on Wednesday, April 21st!

For more information on how we can support your fertility, book a free 15-minute phone consultation.

Image @angiecouple

Since winter is upon us, it would seem that it’s a great time for massage.

Did you know that we have lymphatic drainage specialists on our team?

What is the Lymph System?

The lymph system is part of our immune system. It is made up of a vast network of tissues and organs that carries infection-fighting fluid and cells throughout the body. It helps the body to filter and eliminate toxins and waste.

What is Lymphatic Drainage Massage?

Lymphatic drainage massage is a gentle form of massage that supports the body’s fluid balance, blood circulation and immune system. The lymph system helps to filter out waste from the body.

Lymphatic massage involves a light rhythmic series of movements to stimulate the lymphatic system to allow the lymph to move easily through the tissues and lymph nodes.

Lymphatic Drainage for Detox and Immunity

Lymphatic drainage is a great way to restart the lymph system.

Our massage therapists can also add basil, thyme and oregano essential oils to your treatment to further support the immune system.

Lymphatic Drainage for Injuries

Lymphatic drainage also helps to decrease congestion and pain to injured areas, which helps to also decrease pain and promote healing.

Lymphatic Drainage for Pregnancy & Postpartum

Lymphatic drainage is helpful for water retention and swelling, which can particularly be an issue in the legs and feet during pregnancy. It can also be helpful for blocked ducts and sore tight breasts in nursing moms.

Lymphatic Drainage for the Skin

Lymphatic drainage can also help to reduce skin puffiness, for example around the eyes as well as fine lines on the face. It’s great for brightening and smoothing the complexion in general!

Lymphatic Drainage for Support with Serious or Chronic Illness

Lymphatic therapy has also been shown to help with illnesses such as breast cancer, chronic fatigue syndrome and fibromyalgia.

Contact us for a free 15-minute phone consult or to book an appointment.

Why relax guys?? 

Seriously! What is all this hype about anyway? I’m relaxed….right? 

It actually hasn’t been too long that massage therapy has begun to be recognized as more than just a spa treatment for women, and don’t get me wrong I love a good spa day, but what you may not know is how much massage therapy can benefit all bodies and genders, including you guys! Here are some reasons why more men are seeking therapeutic massage:

Sports Massage

Active and do sports? Massage therapy can target your specific muscle groups to increase flexibility, decrease post workout pain, and aid in rehabilitation for injuries that keep nagging. We can even show you exercises and stretches that will help pre and post workouts or games to maximize your muscles’ capacity and recovery.

Desk job?

Guess what! Massage can help with tensions and strains you have at work. Chronic shoulder and neck tension, headaches, carpal tunnel, sciatica, and chronic tendonitis are just a few of the conditions that many suffer from working a desk job. Massage can ease and sometimes even eliminate these conditions. Saint Mary’s University research on massage therapy indicates that desk work strain can be reduced by 33% and blood pressure by 7% in just 4 weekly treatments.

Relaxation is key

With increased education around healthy living, many men are becoming more health conscious, attending to both physical and mental health.  Massage is the perfect blend of both. Let’s face it, stress is the worst! It disturbs sleep, wreaks havoc on relationships, raises blood pressure to unhealthy levels, depresses our immune systems, and diminishes productivity which in turn decreases our sense of satisfaction and wellbeing.  

Try it out! Book with us today. You tell us what you experience. 

We are teaming up with Blair Lebsack, owner of popular Edmonton restaurant RGE RD, to show men how easy it can be to improve their health through mindful eating!

Research shows there is a worldwide gender health gap. Men tend to be in worse health than women. Education and prevention strategies are vital in tackling men’s health issues including prostate cancer, testicular cancer, and mental health/suicide prevention.

Chef Lebsack and Whole Family Health will be teaching local men just how easy it is to prevent illness through the act of mindful eating. We will co-host a men’s health food event on Dec. 1 to mark the end of Movember, where participants will learn a simple recipe and mindful eating tips in accordance with Canada’s new food guide to apply to the everyday choices they make about their food.

100% of ticket sales from the Mindful Eating event will also be donated to Movember. 

Look our for our series of “Mindful Eating for Men’s Health” blog posts that we will share throughout the month.

EVENT DETAILS:

Location:
RGE RD
10643 123 St NW, Edmonton, AB T5N 1P2
Date:
Sunday, Dec 1^st  4-6pm
Cost: $50
all proceeds go to Movember

To Register Call 780-756-7736
Space is limited!

Ticket price includes an appy, a cooking class demo by Chef Blair, a taste of the mindful meal, tasty beverages and the recipe. Our team will explain the health benefits.

There are times when stress is completely unavoidable, such as a high demanding job, training for a competitive sport event, dispute with your partner or friends, or caring for a sick parent, etc. (more…)

I know it may seem hard to believe but I am not always the most calm and collected individual, anxiety can hit me like a ton of bricks and trust me it can be hard to come out of. Here are some strategies that I’ve learned to help me cope:

1. Regular Exercise
   This helps me to expel that extra pent up energy that can often turn into anxious type feelings. I’m not saying that you have to run five miles a day, but scheduling at least 30-60 min three times a week of moderate to intermediate physical activity will quell over whelming feelings of anxiety and stress. Plus getting the blood pumping and body moving enhances the release of endorphins which helps us feel happy.  Exercise also, benefits self-esteem by seeing physical results that may include less body fat, increased stamina, and muscle tone.
2. Proper Eating Habits
   I know that if I let myself get too hungry I am not a happy camper (some people call it hangry) Therefore, it is important to be eating regular meals everyday in order to stabilize blood sugar. When blood sugar becomes too low it causes stress to the brain and can lead to anxiety becoming worse. This is because the body is not getting nutrients into the blood stream.The types of food that you put into your body also have an effect on anxiety. Feel good meals should include:
   -Foods high in Tryptophan (precursor to serotonin): Turkey, chicken, banana, oats, cheese, soy, nuts, and sesame seeds.
   – Vitamin B rich foods/supplements: Beef, chicken, pork, eggs, leafy greens, legumes, rice, oranges/citrus fruits, nuts, and whole grains
   -Omega 3 rich foods/supplements: Chia seeds, flax seeds/oil, salmon, tuna, lake trout, mackerel, sardines, and anchovies
   –  Foods high in Protein (stimulates production of norepinephrine and dopamine): Greek yogurt, lentils, beans, soy, nuts, cheese, eggs, and meat

   Foods that should be avoided that increase anxiety include:
   -Caffeinated and alcoholic drinks: both lead to dehydration, which increases chances of anxiety. Caffeine also suppresses brain serotonin and as we know this is a feel good hormone.
   -Foods high in sugar: The initial reaction to sugar may feel good at first but as the body releases insulin to counter balance that rush the body and mind are left feeling tired and in a low mood.
   -Processed foods (meats, high fat dairy, fried foods) A UK study found that people who consumed processed foods regularly were more prone to anxiety and depression (source).

3. Breathing Exercises
   Sometimes I let my day get away from me and realize that I have not been taking full breaths and wonder why all of a sudden I’m feeling overwhelmed? Therefore I’ve been trying to make a conscious effort to take a few deep breaths every 30 min to help my mind and body feel more at ease.  Deep breathing gets more oxygen into our body that stimulates our calm at rest state of being also known as the Parasympathetic nervous system. Shallow breaths stimulate our fight or flight response or our sympathetic nervous system thus making us feel anxious and overwhelmed.
   One particularly easy breathing technique I like and can be done anywhere at anytime is called “Equal Breathing” Start by inhaling through your nose and count to four and be conscious that you are moving the air all the way down (your abdomen should inflate if you are doing it right) and then exhale through your nose for a count of four. I like to do this 2-3 times in a row to really get myself in a calmer state.
4. Me Time
   Schedule at least thirty minutes to an hour to your own downtime every week is also important when managing anxiety and stress. Relishing in the things you like to do will help you to feel happy and grounded. These things can be as simple as taking a bath, reading a book, or listening to your favourite music.  Invest time in yourself, because you are worth it!
5. Acupuncture
   As stated in my previous blogs regarding anxiety, acupuncture helps to reduce stress hormones in the body.  This is essential for the body to get to its state of rest and relaxation by inducing the parasympathetic nervous system to go into action. Another added bonus to acupuncture is that it can be counted as me time! How often do we get to just lay back and relax for 45 minutes without the world buzzing around us? When coming in for anxiety treatments, I suggest starting off with weekly appointments to monitor how you are coping and if things are going well then we taper the treatments off to twice a month then to once a month.

If you have any questions about how acupuncture and Chinese medicine can help your stress and anxiety, please do not hesitate to contact us today!

Massage Therapy is increasingly used to relieve physical and mental discomfort and is suggested as a safe therapeutic modality, without any significant risks or any known side effects. (more…)

Self-care is fundamental to physical, mental, and emotional/spiritual health and greatly affects all those around us. (more…)