Karen Reynolds Acupuncture

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Perimenopause symptoms: 7-Easy Actions You Can Take to Feel Better {Part II of II}

July 7, 2016 By Karen Reynolds

Did you have any “yes” answers to yesterday’s quiz ?

(See Part I if you missed it.) Perimenopause symptoms can be associated with inflammation. Any yes answers indicate inflammation. Inflammation can be temporary or can be chronic and can often be improved with diet and lifestyle changes.
One way to look at this “silent” inflammation is that it is like oil build-up inside your car engine. Your engine needs oil to lubricate your gears. However, if the oil is dirty, build-up occurs, your gears are stressed, and things may grind to a halt. You might drive around for a long time before your car acts up; but ultimately there is an impact to your vehicle. Your body is like this with respect to inner inflammation. In the beginning you may not be aware it is mounting until joint or vascular changes occur. Atherosclerosis (fatty build up inside blood vessels) is one common example of a vascular issue connected to chronic inflammation.

7 Steps you can take right now to reduce inflammation and reduce perimenopause symptoms:

1.)Avoid environmental and nutritional things to which you are sensitive.

perimenopause symptoms

Photo courtesy of David Castilla Dominici at FreeDigitalPhotos.net

It sounds simple, right? Most of us know we don’t tolerate specific foods or beverages. Yet we still “try them” now and again. It’s like poking a bear with a stick. It’s not worth it. If curry always does a number on your digestive tract: it’s not worth the stress to your system. If you have suddenly become reactive to a wine or a spice or a fruit, it’s really better to avoid it as opposed to mourning that it was once in your diet.

2.)Give up gluten in your diet… ALL gluten.

Even if you are not formally allergic to gluten, there are multiple reasons to avoid it.
Firstly, gluten is highly inflammatory. It is like tossing gasoline onto any inflammation fire inside your body. Professional athletes will avoid gluten after injuries in order to speed wound healing and not burden their systems while trying to heal. If this method works for people in the greatest shape of their lives, it will benefit you too.
Secondly, gluten found in the typical American diet is a hybridized and genetically modified (GMO). It is a foreign substance to our bodies kind of like margarine.
Lastly, gluten is consumed in too much and too often. Gluten will substantially ramp up any inflammatory process happening in your system. A wealth of availability currently exists on gluten-free foods; so do some research.

Specifically avoid:

Wheat, Spelt, Semolina, Barley, Bulgur, and Rye.
Some women can substitute these complex carbohydrates into their diet:
Rice, Potatoes, Quinoa, Wheat-free oats.

 Corn is a wild card. It is a possibility but keep in mind that most corn products in the U.S. are also GMO like wheat (so a foreign substance to our bodies). Corn is also highly inflammatory though, not to the degree of wheat.
The newest research is finding that ALL grains contain gluten-like substances, which can trigger reactions. Many women, myself included are finding that with hormone changes the ability to digest grains becomes problematic.

3.)Weigh yourself each day.

Perimenopause

This photo courtesy of stockimages at FreeDigitalPhotos.net

If you notice an appreciable increase (for example 2 pounds overnight) after eating a certain food you are witnessing inflammation first hand. It is an indicator of intolerance which may be temporary or may not depending upon your unique system. Sometimes cutting an offending food or beverage out for 3-6 months will desensitize your system and you may be able to reintroduce it later.

4.)Increase in your muscle mass and decrease in your body fat.

This does not mean hours and hours in the gym. Even modest shifts in body fat and muscle greatly reduce your tendency to make inflammatory substances. Incorporating weight bearing exercise like free weights will build muscle mass, burn fat and will also strengthen your bones.

5.)Give your body antioxidant rich foods and supplements like:

Berries,
Broccoli,
Carrots,
Tomatoes, ID-100351263
Red grapes,
Garlic,
Spinach,
Green tea.
Vitamin C,
Vitamin E,
Selenium,
Beta Carotene.

6.)Increase your intake of Omega-3 Fatty Acids like:

Eicosapentaenoic acid (EPA), Docosahexaenoic acid (DHA) and Gamma Linolenic Acid (GLA). You can also supplement with Alpha-linolenic acid (ALA) but this Omega-3 is sometimes harder to absorb if you have multiple inflammatory signs.
Dietary sources of Omega-3’s:
Salmon,
Mackerel,
Tuna,
Flaxseed oil,
Algal oil,
Krill oil.

7.)Get acupuncture!

Research consistently shows that acupuncture reduces inflammation, speeds healing, and reduces things like cortisol levels which ramp up with stress. For scheduling information and appointment availability, do please visit my website at: KReynoldsAcupuncture.com.
Thank you for reading!
  • Please leave any questions you may have here and I am happy to answer them.
  • If you found this article helpful, I would appreciate your like for my Facebook page at: Karen Reynolds, LAc, RN Acupuncture for Optimal Health
  • All content here is written personally by me in with the goal that it is be helpful to you. As long as you include the link for this blog entry to credit me as the author, it is fine to repost or share if you wish. Be well! Karen Reynolds, RN, MS, LAc

Filed Under: Acupuncture, Perimenopause/Menopause, Women's Health Tagged With: acupuncture, menopause, perimenopause

Easy Ways to Check 4 Ovulation

April 7, 2016 By Karen Reynolds

Are you ovulating?

Are you ovulating?

Are you trying to get pregnant but not sure about regular ovulation? Do you know if you are in fact making an egg each month? In 17 years of my fertility acupuncture practice, I’ve worked with women with different challenges in getting pregnant. Some have long menstrual cycles, skipped cycles, painful cycles, or difficulty figuring out if they are ovulating.

Acupuncture is highly regulatory for these types of menstrual, ovulation and hormonal irregularities. A common treatment plan is for women to see me for a once per week acupuncture and customized Chinese herbal formulas for 2-3 menstrual cycles.

This article is about tracking your ovulation and the best ways to do so. I strongly suggest to my fertility clients that they track ovulation. Sometimes women think that ovulation happens smack dab in the middle of their cycle. Making an assumption about when you are ovulating can directly impact getting pregnant. There is the somewhat mythical idea that ovulation happens on cycle Day 14 of the fairytale 28 day cycle.

 In reality, few women ovulate exactly on Day 14. In fact, the ovulation day for many women can vary month to month, as much as three days. A 3-day variability can most directly impact your chances of getting pregnant. Since your egg only lives 24 to 48 hours unfertilized, you can easily miss opportunities for conception if you simply assume that you ovulate in the middle of your cycle.

Ways to Check for Ovulation

Ultrasound of the Ovaries

Ovulation Predictor Kit (OPK)

Easy Ways to Check Ovulation by Karen Reynolds, Licensed Acupuncturist

Easy Ways to Check Ovulation by Karen Reynolds, Licensed Acupuncturist

Fertility Monitors

Basal Body Temperature (BBT)

Cervical Mucous Changes

 

 

Ultrasound of the Ovaries

Doctors consider the most reliable method of determining ovulation to be an ultrasound of your ovaries. If you have not had a well woman examination with your gynecologist, obstetrician or nurse practitioner within the last year, I strongly recommend it. I also strongly recommend genetic pre-screening for both men and women before getting pregnant. Genetic carrier screening is typically not done until well into a woman’s first trimester. Testing can be done before pregnancy to rule out genetic issues and head off future heart ache. Please see my book Baby Blueprints for more information on that very important topic. https://karenreynolds.wpengine.com/baby-blueprints-book/

Do share with your MD or NP that you are seeking to get pregnant so they will better be able to select the most optimal time in your cycle to schedule your appointment. They may do an ultrasound at the time of your exam. An ultrasound is painless and fast and gives precise information about the activity of your ovaries as well as the thickness of your uterine lining.

 

Technology in your own hands: Ovulation Predictor Kits (OPKs) and Fertility Monitors

Since monthly ultrasounds are usually not cost effective or possible from a scheduling perspective, the next way to track ovulation is with Ovulation Predictor Kits (OPKs) available at drug stores, grocery stores, and on-line.

 

How do OPKs work?

OPKs contain strips which are used mid-stream in urination and vary in cost from approximately $15-70 per month. 12-48 Hours prior to your ovulation, a hormone called Luteinizing Hormone (LH) will be found in higher amounts in your urine. This rise in LH in your urine is called the “LH surge”. The color changes on OPK strips will let you know you’ll soon be ovulating. If you never get a solid color change, try checking twice per day, 8 hours apart and at consistent times. While most women will see their LH surge in mornings, some women consistently produce LH later in the afternoon.

 

Are you getting confusing OPK results?

If you have been using OPKs for some time and you are getting inconsistent readings, you may want to consider the purchase of a Fertility monitor. Systems typically cost between $200-$400. These track changes in salinity of saliva as well as vaginal fluids. Some companies even have new mobile fertility monitors, which are smart phone compatible.

 

Traditional methods: BBT and Cervical Mucous

Basal Body Temperature tracking (BBT) and cervical mucous tracking are older methods of tracking ovulation. Patience and consistency is necessary for BBT monitoring. Directions for measuring your BBT and charting the results must be followed exactly, so as not to skew results. First obtain a specialized basal body temperature thermometer. These are more accurate than general body thermometers. Typical cold and flu thermometers have markings to the 0.2 degree. A BBT is marked the 0.1 degree, which is better.

 

Ideally at ovulation, the body temperature will bump up 0.4 degrees and stay elevated until the end of the cycle. Take your temperature first thing in the morning, at the same time each morning before even rising from bed. It is best to take measurements only after at least three hours of uninterrupted sleep. Have the thermometer at your beside so as not to have to get out of bed and move around before taking your temperature. Activity will drive your temperature up and give you false readings. BBT charts are easily downloadable on-line and there are many smart phone apps that now make this tracking process even easier.

 

Please do keep in mind several things about BBTs. Some women do not show the 0.4 increase in their basal body temperature, but that does not mean all is lost. Certain hormonal or medical situations impact whether your BBT rises. Some examples are PCOS (Polycystic Ovary Syndrome) or medications.  Also keep in mind that once you see the rise in your basal body temperature, you have already ovulated.  So tracking with a BBT chart gives you insight to the trends in your ovulation patterns. However the best timing of intercourse is before that temperature rise happens.

 

If you notice consistent patterns in your BBT like an up and down, sawtooth temperature shape or others, which is not a 0.4 increase sustained until menstrual bleeding, this is a perfect issue with which to consult with an acupuncturist. Each type of pattern shape corresponds with specific diagnoses in Oriental medicine. Acupuncturists have a wealth of acupuncture points and Chinese herbs, which address irregularities specifically.

Best ways to check ovulation.

Best ways to check ovulation.

Checking cervical mucous is another more traditional way to monitor ovulation. Cervical mucous changes consistency at ovulation. It will become fluffy much like egg whites when you are ovulating. However, for some women, changes in cervical mucous are not so obvious. Most BBT charts provide extra columns for notes for you to track mucous changes as well as any other symptoms you may have.

 

All content here is written personally by me in with the goal that it is be helpful to you. As long as you include the link for this blog entry to credit me as the author, it is fine to repost or share if you wish.

 Do please feel free to comment or ask questions here or per my Facebook page at: Karen Reynolds, LAc, RN Acupuncture for Optimal Health.

 For scheduling information and appointment availability, do please visit my website at: KReynoldsAcupuncture.com.

 

 

 

 

Filed Under: Acupuncture, Fertility Tagged With: acupuncture, fertility, Fertility monitors, OPK, ovulation

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Karen Reynolds Acupuncture offers acupuncture sessions, that help with women's health and fertility, healing after surgery and performance in sports.
KRA also offers Microneedling for wrinkles, anti-aging, acne, scarring and hair loss.

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