Fertility

Written by Dr. Jennah Miller

I’ve been quiet on the social media front lately (sorry pals, sometimes the ultimate act of self care is in ignoring your messages), but I’m back to talk to you about #fertility ✨✨✨
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One of my favourite topics to chat about with my fertility gals, is the concept of pelvic blood flow and endometrial receptivity. By increasing blood flow to the pelvis (what your fertility doctor is often trying to do with that low dose aspirin you’ve been taking) we can make the endometrial lining thick, juicy, and ready to support implantation of a happy lil embryo. .
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My favourite ways to support this? Increase your intake of nitric oxide containing foods (dark chocolate, beets, pomegranate, beets, and walnuts), make water intake at LEAST 2L per day, and commit to regular acupuncture appointments. There are also a variety of supplement and dietary interventions to support blood flow - ask me more! 
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#naturopathicmedicine#torontonaturopath #toronto #torontond#badasswomen #torontolife #the6ix#etobicokenaturopath#fertilitynaturopath #toronto#fertilitynd #naturalfertility #pcos#pcoswarrior #pcoscysters#ttccommunity #endometriosis #fibroids

Find Naturopathic Help for Fertility at Aches Away Toronto Naturopathy

Progesterone

Written by Dr. Jennah Miller

Okay, I took a little break (bc I’m all for a good rest and recharge) - and now I’m back with #menstrualmonday✨🌸
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We’re gonna take a deeper dive into each of the hormones that make our menstrual cycle what it is, and how they play a role in some of our emotional and physical changes. Sound good? .
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#progesterone dominates the second half of our menstrual cycle (the luteal phase) and plays a super important job when it comes to sleep quality, decreasing stress, and managing muscle cramps. When we’re deficient in this hormone, it can lead to shortened luteal phase (also know as a luteal phase defect), which can lead to irregular or shortened cycles + difficulty conceiving. .
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When we ovulate, the remaining cellular material that makes up our follicle is transformed into the endocrine secreting corpus luteum. This little period buddy creates progesterone for approximately 2 weeks, at which point it ends its life cycle, and you get your period! .
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Low progesterone (combined with excess estrogen) may also be linked to some of those pesky PMS symptoms - we can support adequate progesterone production by eating fruits and vegetables high in B6, zinc, and magnesium, as well as by making sure mindfulness and stress reduction are part of our cyclical self care routine. Herbal allies like peony and chaste tree are also an amazing addition to make sure our progesterone production is happening in he face of hormonal imbalances. .
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#weirdwildwell #naturopathicmedicine#torontonaturopath #toronto #torontond#badasswomen #womenhelpingwomen#womeninbiz #powerofshe #torontolife#the6ix #selfcare #magnesium #pms#endometriosis #endowarrior #period

Period Self Care

Written by Dr. Jennah Miller

Okay, okay, you all twisted my rubber arm - #menstrualmondays will be continuing for as long as I have menstruation magic and knowledge to share (and believe me, I have a lot of it) ⚡️✨🌸
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I got a request to chat about what activities I, MYSELF engage in when menses approaches (thanks @among_the_wildflowerss ) So, put on your period party hats and keep reading. .
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Honestly, some cycles it’s a little more minimalistic than others, but for me, the simpler the better. At the heart of my own period self care, I give myself space and permission to say NO. I take a day during the first few days of flow (or just an afternoon if things are crazy) to do absolutely nothing - I clear my schedule, ignore my to-do list, and do whatever it is I need to, to SLOW DOWN. .
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Recently, I’ve been enjoying epsom salt baths and reading the afternoon away (currently reading Blackwave by Michelle Tea and it is GREAT) - epsom salt is an amazing source of #magnesium, which can help relax crampy uterine muscles and any muscle tension we might be holding. .
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This morphs month to month. Sometimes I avoid social media and email for the day. Sometimes I do a little tarot spread for the month ahead. Sometimes I Netflix. There’s no right or wrong way to do things. .
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If you’re super pumped about periods, and have been enjoying the discussion around menstrual self care, I have some book recommendations for you; Wild Power, The Wild Genie, Red Moon, The Optimized Woman, and Moon Time have all made comfy homes on my bookshelf! Any recommendations for me? .
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#naturopathicmedicine #naturopath#torontonaturopath #toronto #the6ix#torontond #pcos #endometriosis #pms#period

Menses

WOO BOY, you’ve stuck with #menstrualmonday (where we talk self care for every phase of your cycle) for the past four weeks, and we’ve finally made it to the grand finale. Menses. Aunt Flo. The Crimson Tide. Your period. ✨🌸
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Even though I’ve saved the best for last, this phase of menstruation is technically the first part of your monthly cycle - with the first day of heavy flow, we enter cycle day one, and our cyclic nature begins again. It typically lasts from cycle day 1-6. .
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Menses is characterized as the Winter of our inner seasons. Our hormones are at their lowest as we begin to bleed, but estrogen is once again slowly rising in its cyclical ascent to ovulation. .
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Menses is a physical reminder that it’s time to slow down. The yin energies of our follicular phase continue to need nourishing, and this is the perfect time to “embrace the cave” - draw inwards, hold sacred space, connect with your own feelings/emotions associated with your period (do you dread it? Is it something you find dirty and gross? Is it a sacred time for you to slow down without guilt?) .
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Self care during this phase embodies the crone archetype - our intuition may be more pronounced, but so is our introversion. Use this to set intentions for your upcoming cycle - meditate, journal, pull tarot cards, whatever. .
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Take time off from SOMETHING (oh what a world, if we had workplaces that accommodated time off for bleeding); skipping out on work isn’t always plausible, but how about social media? Cooking dinner? Socializing? Take a break where you can. .
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Finally, hold sacred space. This could be wearing red lipstick, using nice sheets, or wearing fancy underwear for the duration of your bleed. Acknowledge it in some way, even if that way is just for you to know. .
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I would absolutely LOVE to continue Menstrual Monday, but I need your help! What do you want to know/learn? Do you want to hear more about living cyclically with self care? Something else? Let me know in the comments below, and let’s keep this period party rolling ⚡️👇⚡️
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#weirdwildwell #naturopathicmedicine#torontonaturopath #toronto #torontond#badasswomen #torontolife #the6ix#period

The Luteal Phase

Written by Dr. Jennah Miller


#menstrualmonday coming at ya, wild and weird with my FAVOURITE phase of the menstrual cycle, the luteal phase 🌸✨
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This phase of the menstrual cycle typically runs from cycle day 15-28 (from ovulation to right before your period). It tends to get a bad rap, because it places you right in the thick of the pre-menstrual phase - a time of the month character sized by over 150 different symptoms that fit the bill of PMS .
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This is the Autumn of our menstrual cycle - characterized by the wild woman archetype. Progesterone (our calming, stress managing, sleep promoting hormones) is dominant and then plunges right before we bleed. This phase can be a mixed bag - some people have nothing more than a little dip in energy, while other suffer mood swings, bloating, and cramps. .
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This phase is my favourite because no matter what your symptom picture, the pre-menstrual phase is a big ol’ reminder to SLOW YOUR SHIT DOWN. We are at our most yin dominant at this time, meaning our energies are directed inwards upon our inner world. We retreat to the red tent, the cave (physically and emotionally), making our tolerance for bullshit both in ourselves and others, V LOW (manifesting as irritation and annoyance at seemingly insignificant things) .
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Support your self care during this phase by harnessing this energy. Pull inwards, journal, let go of that which does not serve you (clean, throw out old stuff, delete social media), and SAY NO TO THINGS without guilt. Our inner critic is very loud at this time, so be gentle with yourself. .
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Pro tip: if your PMS is overwhelming, and interferes with your sense of well being, it’s time to ask for help. Naturopathic medicine can address anything from breast pain to menstrual migraines, to mood changes. It’s time to do more than just survive your period, no? DM me if you wanna chat PMS! .
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#pms #endometriosis #endowarrior#period #weirdwildwell#naturopathicmedicine#torontonaturopath #toronto #torontond#badasswomen #torontolife #the6ix#womenhelpingwomen #womeninbiz

The Ovulation Phase

Written by Dr. Jennah Miller ND.

Welcome back to #menstrualmonday 🌸 Today we’re chatting all about self care, energies, and emotions associated with the ovulation phase of your menstrual cycle .
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#ovulation typically occurs around cycle day 14 of a 28 day cycle - BUT because every single body is different, and not everyone’s cycle is 28 days long, you can ovulate anywhere from cycle day 14-21 in a typical menstrual cycle. .
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During ovulation we experience a peak in estrogen, progesterone, and testosterone as the egg is released from the follicle- which means we’re feeling vibrant, resilient, and extroverted. This is the peak of your outwardly directed yang energies, which makes ovulation a great time for scheduling social events, public speaking, and connecting with others. With increased energy comes increased strength and stamina, making high intensity exercise and weight lifting a breeze! .
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Pro tip: use your ovulation energies to prep for your upcoming yin phase of menstruation. Pre-cook meals and store them in the freezer for when you’re energies are directed inwards, and cooking healthy meals is the LAST thing you want to do. .
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How do you feel around ovulation? .
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#weirdwildwell #naturopathicmedicine#torontonaturopath #toronto #torontond#badasswomen #health #torontolife#the6ix

Plastics hurt your hormones

Written by Dr. Jennah Miller

HYDRATE YO SELF 🌊🌊🌊 (but also keep your hormones AND the environment happy at the same time with a reusable stainless steel straw) .
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Plastics in any form contain hormone disrupting compounds called #endocrinedisruptingchemicals - they act a lot like your own sex hormone estrogen, but bind to hormone receptors and exert a MUCH stronger effect than the estrogen you produce on your own. This can lead to a whole lot of hormonal imbalances, and worsen things like pms, acne, menstrual cramps, endometriosis, PCOS - THE LIST GOES ON. .
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Do your hormones and the environment a solid and ditch the plastic. Cool 😎 .
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#naturopathicmedicine #weirdwildwell#torontonaturopath #toronto #torontond#badasswomen #health #torontolife#kitchenwitch #womenhelpingwomen