Give yourself some holiday love this yuletide with these simple, nourishing self-care rituals

The winter solstice on December 21st marks the start of winter and the season of Yule. It’s the season of the shortest days with the least light and chilly temperatures outside. While it’s completely understandable to want to hibernate with Netflix, having self-care rituals is a great way to celebrate this Yule season. Focus on checking in with your complete self by tending to your needs and living intentionally by prioritizing self-are rituals during Yule.

Self-Care Rituals

Having daily self-care rituals keeps us healthy and happy, but it’s important to change these rituals seasonally. Seasonal variations in temperature and daylight affect our body and mind. Yule season can be a challenging, stressful time of year and it doesn’t help that it’s dark and cold outside. Prioritize joy and feeling invigorated rather than depleted this Yule season by tending to your own well-being. The more positive energy you have, the more you’ll have to share for this holiday season. The below self-care rituals will keep you feel relaxed and in tune with yourself, so you will have plenty of Yuletide cheer to go around.

EMBRACE HYGGE

“Hygge” is a Danish term that means, “A quality of coziness and comfortable conviviality that engenders a feeling of contentment or well-being.” It’s a concept that refers to finding comfort, pleasure, and warmth in simple, soothing things. It means creating a warm, cozy atmosphere and feeling good about it. Have you noticed all the extra-cozy socks, pajamas, robes, and slippers in the stores at this type of year? These textures will bring you the most comfort during the darkest, coldest time of the year. Treating yourself to comfy loungewear during Yule season is the perfect form of self-care as it brings comfort and joy.

FIND A GOOD BOOK

What better time to cozy under a blanket and enjoy a good book during the chilliest days of the year? Find a fun romance novel, cross a classic off your list, deepen your wisdom by finding a “how-to” book in a topic you want to learn, and last, you can never go wrong with a good mystery. You could even start a book club with friends as a fun way to stay connected and use books to spark new conversations. This Yule season take the time for yourself to gather the books that will make you super excited for a cozy night in.

DIFFUSE ESSENTIAL OILS

Yule season is very symbolic of the ambiance of hearth and home. While I’m always a fan of diffusing essential oils, I really enjoy the scents of this winter season as it makes me reminisce about my childhood. In my childhood home, we always had real fir needle trees and I will forever associate Yule with this scent. Other essential oils that are perfect for this time of year are rosemary, orange, clove, cinnamon, and pine.

MAKE ORANGE POMANDERS

This can be a fun, relaxing craft to do with family or friends to build connection and reduce the stress of the Yuletide season. Start with whole oranges and a jar of whole cloves. Use a sharp, pointy object like a nail to make holes where you want the cloves to go. Stick the cloves in the fruit and you’re all set. Place a few in a bowl as a fragrant centerpiece that makes the house smell great, or hang smaller fruit as ornaments on the tree. They also make sweet gifts!

DRINK WASSAIL

This traditional warming drink is perfect for sipping on during Yule and makes the house smell incredible. Simply combine 2 quarts apple cider, 1 1/2 cups orange juice, 3/4 cup pineapple juice, 1 tablespoon brown sugar, 1/2 teaspoon lemon juice, 2 cinnamon sticks, a dash of ground cinnamon, and a dash of ground cloves in a saucepan and bring to a boil. Lower the heat and simmer for 20-30 minutes. Discard the cinnamon sticks, pour into mugs and serve.

CREATE AN EVENING BATH ROUTINE

I know baths are always recommended as a self-care ritual, but this can truly be a wonderful way to connect spiritually with yourself. During the quiet, cold Yule season is a great time to focus on your own thoughts and intentions and just surrender to a nice bath. Play soothing music like sound bowls, light candles or incense, and even add a bath bomb. Use the time for meditation, journaling, or just losing yourself in a good book.

GET OUT MORE IN NATURE

This is my favorite time of year for a walk. I love when the air is brisk and cool! A walk is a great way to get your dose of fresh air, natural light, and exercise during the cold months. Take a walk through your local park and feel nature’s energy around you. Research in your community to see any outdoor Yule festivals that are happening near you. Getting out in nature has a way of connecting to and rejuvenating your soul.

COOK NOURISHING SOUPS

With the colder temps comes the perfect time to warm our bodies from the inside out with nourishing, warming soups and stews. To cook up a comforting winter soup, look for hearty and healthy ingredients such as root vegetables, chickpeas, carrot and sweet potato. One of my favourites is a Spiced root vegetable soup I found on BBC good food. It’s full of vitamins and minerals from seasonal vegetables that are easily found during Yule season.

TRY YIN YOGA

Yule season is the perfect time for a calming, restorative practice like Yin Yoga. Yin Yoga increases mobility, circulation, and regulates energy flow throughout your body (like acupuncture) through slower movement and longer holds in poses. It’s a great way to unite the body and soul and feel more grounded. Some of my favourite yin poses are below and I would suggest holding each for 1-3 minutes.

Fire Toes

Being by sitting on your heels with your feet together. Tuck the toes under and try to be on the balls of the feet. You might have to reach down and tuck the pinky toes under.

Butterfly

• From a seated position, bring the soles of your feet together and then slide them away from you.
• Fold forward, allowing your back to round.
• Lightly rest your hands on your feet or on the floor in front of you.
• Your head should hang down towards your heels. If this is super uncomfortable for your neck, you can always grab a bolster and place in front of your feet to put your hands or elbows on.

Reclining Twist

• Lie on your back and draw both knees into your chest.
• Open your arms to the side like wings and drop the knees to one side.
• Make sure your hips are stacked directly on top of each other and then take your gaze in the opposite direction from your knees. Repeat on both sides.

*If you need a deeper twist, take eagle version in the legs. Take the top leg and cross it over your bottom thigh. If possible wrap the toes around the bottom calf.

Dragonfly or Straddle Pose

• From a sitting position, spread your legs apart until they won’t go any further.
• You can sit on a bolster or pillow if needed to tilt your hips forward.
• Fold forward, resting your weight onto your hands with your arms locked straight, or rest your elbows onto a block or bolster. Head is heavy and spine is naturally rounding towards the floor.

Sleeping Swan or Half-Pidgeon Pose

This is one of my favorite yoga poses and I could linger here forever.

• From downward facing dog or all fours, stretch one leg behind you.
• Bring the leg forward in between your hands as you bend your knee, placing your foot near the opposite wrist.
• Your back leg will be stretched out straight behind you, knee and top of the foot on the floor.
• Your arms are on either side of your leg to help prop you up. Make sure your hips are level.
• If there is a great discrepancy between the height and position of each hip, place a folded blanket under the hip of the bent leg in order to support it.
• Keep your spine long as you inhale, walk your hands out in front of you and fold over your front thigh. Exhale and sink into your hips. Repeat on the other side.

*If this variation is too hard for you to get into, you can always do this pose in a chair. Sit on a chair with your feet flat on the ground. Cross one foot over the other knee in the number's shape “4.” As you exhale, slowly lean forward, keeping a flat back until you feel a stretch in your lower back and glutes. Think about elongating your spine rather than curling your shoulders in toward your lap.

Implementing these self-care rituals into your life is the perfect way to keep you inspired and relaxed through the upcoming Yule season.

Online fitness sessions can be an extremely helpful tool in keeping up with your workouts, dealing with anxiety and stress, and just a beautiful way of keeping everyone connected.

As someone who has been teaching online (even before Covid times) my belief is that it is here to stay and at times easier to commit to than in-person sessions. You can take classes from teachers all over the world without having to leave your living room.

Please read below for tips that will give you the best online experience:

Stable Internet: If you have WIFI issues, it might be better to use an ethernet cable plugged directly into your computer or to use mobile hotspot off your cellphone.

Sound: I would advise on logging on 5 minutes before the session so there are no frustrations and unnecessary delays with technology before we start. When you first open the app, I would test your camera and microphone which are icons located at the bottom left side of your screen. If you click on the down-arrow next to either of these icons you can make sure both are on and selected. Also, make sure your computer’s volume is up as far as it goes so you can hear the instructor.

Background: Now, your entire home is available for everyone to see and this includes the unmade bed and clothes on the floor. This isn’t a bad thing, and while it probably does not bother others, make sure it is not a distraction for you. You want your space to be calm, comforting and safe. Carve out a space where you have a neutral wall behind you, enough room to move without tripping hazards, and have your props stored nearby.

*I personally do not play music when I am teaching so I can hear clients if they have questions. But my clients are always welcome to play a playlist in their background. Many instructors (like myself) have Spotify and playlists that are created and perfectly sequenced for their yoga classes. Just ask for their username and their suggestions for a playlist that would suit the session beforehand.

Setting up your camera: Especially in a yoga class, we will alternate between sitting and standing. If you are able to position your camera so that you can stand up and sit during the class without having to readjust your device, you’ll find the class flows more smoothly. I again advise on logging on 5 minutes before the class starts, and to do the moves that require the most space. For the instructor to have the best view, it is best to set up the yoga mat so that it is sideways on the camera. My general rule is that I need to be able to see my entire body as I move through a sun salutation.

Enjoy your session and see you on the mat!

Create more intention in your thoughts and actions

Wondering how to create an Ayurvedic morning routine? In Ayurveda, how you start your day influences the rest of your waking hours. If you start your day stressed and rushed, you’ll unconsciously feel hurried and anxious throughout. Whereas if you begin with calm and ease, you’ll take on that mindful demeanour and be more present throughout the day.

I live a busy, nomadic lifestyle and it’s very important to me to have a simple Ayurvedic morning routine that I can do every day regardless of where I am in the world. The beauty of this routine is it can be completed in 30 minutes. You can take extra time when your schedule allows too.
By following this routine, it may help to increase your energy levels, strengthen your metabolism and improve your digestion. Through consistent morning practice, you’ll be able to approach life with a deeper sense of awareness and learn to respond rather than react to challenges you face throughout the day. You’ll also find that having an Ayurvedic morning routine will cultivate more intention in your thoughts and actions. This will allow you to make the most out of your time during the day.

Your daily routine is called dinacharya, which means to follow or be close to the day. By establishing a routine in line with the body’s natural circadian rhythm you can maximize and set the tone for the day ahead. In your Ayurvedic morning routine, waking up with the sun helps to optimise the body’s natural circadian rhythm.

My Ayurvedic morning routine

6am (or sunrise!): Wake up
I start every morning with five minutes of breathwork. It helps me to feel calm, minimises my stress for the upcoming day and helps me connect to my body. One of my favourite apps to use is the IBF Breathing App. I set the timer for five minutes and set my inhale and exhales to five.

6:05am-6:15am: Oil pulling, tongue scraping and a neti pot

Oil pulling

Oil pulling is the practice of swishing oil in your mouth, just like mouthwash. It prevents cavities, whitens teeth, improves digestion, and may help to support your immune system. While there are several types of oil you can use, I personally enjoy coconut oil.

How to do oil pulling:

• Place one tablespoon of oil in your mouth, and swish it around your mouth for as long as possible. Start with two minutes and work up to 10 minutes.
• Spit out the oil, ensuring you don’t swallow any.
• Rinse your mouth with water.
• There’s no need to stand still while doing your oil pulling. You can walk around, get dressed, and start preparing your hot drink.

Tongue scraping

According to Ayurveda, all toxins begin in the mouth. This toxicity is known as ama and is seen as the white, mucus coating on your tongue. If you don’t scrape this off every morning, your tongue reabsorbs them. This can lead to a lowered immune system and a decreased ability to absorb nutrients. This in turn leads to imbalances such as weight gain, acne, and bloating. Tongue scraping strengthens digestion, helps to support immunity, and improves your dental health.

While there are several types of tongue scrapers, I HIGHLY recommend a stainless steel one. As someone who has personally battled copper toxicity, I would not advise a copper tongue scraper. Copper is a heavy metal that can build up in the body. Symptoms of copper toxicity include fatigue, mental racing, emotional highs and lows, anxiety and reproductive problems.

How to scrape your tongue:

• Hold the scraper with one hand on each end.
• Look in a mirror, and stick out your tongue. Place the scraper on the back of your tongue.
• Gently scrape the surface of your tongue in a long stroke from back to front. You’ll notice ama, the white mucus, accumulate on the scraper.
• Repeat until you no longer see ama. I find it takes five to 10 strokes.
• Rinse the scraper with water and brush your teeth.

Neti pot

Nasal irrigation is a practice where the nasal cavity is washed to flush out mucus and debris from the nose and sinuses by using a Neti pot to enhance nasal breathing. I use clean, filtered sterile water with three drops of doTERRA tea tree oil. You can also use sterile water with a little salt.

How to use a neti pot:

• Pour sterile water into your neti pot. Lean over your sink and tilt your head sideways, keeping your chin and forehead and the same level.
• Breathe gently with your mouth open and insert the neti pot sprout in your upper nostril. This movement will cause the water to drain out of your lower nostril. Then, gently blow your nose with a tissue to get rid of extra mucus and discharge.
• Repeat the steps above for the other side and cleanse face afterwards.

6:15–6:30am: Warm drink, meditation and breakfast

Ayurveda recommends starting your day with a hot drink because it’s more healing and hydrating than something cold. Your body doesn’t have to exert any extra energy to warm the water. Warm beverages like hot water with lemon dissolve ama from your system, stimulate your digestive fire, and enhance your metabolism. I always drink hot water with lemon before I sit down to meditate.

After meditation, I have breakfast and one of my favourite things to do for breakfast is oatmeal. Below is my favourite recipe and it’s also a gut-healthy and hormone-stabilising meal. It’s the perfect way to start your day.

Oatmeal recipe

• 1 cup of oats
• 2 cups of plant-based milk
• A handful of blueberries
• Half a banana
• Tablespoon of almond butter
• Pumpkin seeds
• Cinnamon

Add your oats and plant-based milk to a saucepan, warming for around 10 minutes until the mixture thickens and the oats cook. Add your toppings.

How can we use traditional Chinese medicine to understand and treat PCOS?

Polycystic Ovary Syndrome is one of the biggest mysteries and confusing health diagnoses women currently face. It is commonly used as a blanket term to describe hormonal issues a woman could be experiencing and you are typically prescribed prescriptions and then sent on your way. Whereas, in traditional Chinese medicine you are firstly focused on as an individual because a “one treatment fits all approach” is not an effective long-term solution. A traditional Chinese medicine practitioner will identify the pattern you are presenting with and then treat the pattern. I recently sat down with holistic health care practitioner Michelle Hansen on using traditional Chinese medicine to understand and treat PSOS. Through traditional Chinese medicine women with PCOS can eliminate their symptoms and bring their body back in balance through natural, healthy lifestyle regimens.

As Michelle says, “The challenges of modernity, environmental toxins, poor nutrition and medications are just some of the reasons women are facing challenges to our health like never before: It’s no wonder that women are suffering through menopause, hormonal and metabolic disorders such as PCOS, endometriosis and mood disorders are the “norm” and fertility is an issue. Clearly our current medical approach is limited and we need an alternative approach. Traditional Chinese Medicine is perfect for this niche.”

What is PCOS?

Polycystic ovary syndrome (PCOS) is a condition in which the ovaries produce an excess amount of male sex hormones known as androgens. Androgens are usually present in women in small amounts. PCOS also describes the small fluid-filled sacs (cysts) that form in the ovaries. However, not every woman diagnosed with PCOS will develop these cysts. Five to ten percent of women of childbearing age have polycystic ovary syndrome and it can occur in girls as young as 11 years old. “It is a complex syndrome that includes problems with a woman’s menstrual cycle (length, intensity), her ability to have children, her hormone levels, and her appearance (excessive hair growth on the chin and cheeks, acne, weight gain),” says Michelle.

PCOS is generally diagnosed by a medical doctor after a thorough investigation of patient history, a physical examination, pelvic ultrasound and blood tests to check hormonal levels. As Michelle explains, “Ultrasounds are an effective diagnostic tool in PCOS because they can identify cysts on the ovaries. Typically, with PCOS, blood tests will show hyperandrogenism (high testosterone) and an elevated luteinizing hormone to follicle stimulating hormone ratio. Tests can also show high estrogen and low progesterone because estrogen dominance plays a significant role in PCOS and often correlates with low progesterone.”

While its name PCOS clearly indicates that ovulation is affected, the widespread effects of this hormone disease can show up in any part of the body system and affects your metabolism, skin, hair, mood, and sleep patterns. Practitioners of traditional Chinese medicine will detect, understand, and address each woman differently for her unique aspects and presentation. Traditional Chinese Medicine sees the body as a whole. The foods we eat, the thoughts and feelings we experience, the environments we surround ourselves with, and the lifestyle choices we make all dramatically impact the body. Even little changes and adjustments in these areas can produce dramatic changes in the body that influence the nervous, endocrine, immune, digestive, and metabolic systems.

Symptoms of PCOS

The symptoms of PCOS can vary from woman to woman, with some women suffering more than others. According to Michelle, symptoms can include any of the following:

*Infrequent, irregular or absent periods
*There can be no ovulation or irregular ovulation
*Hirsutism (excess hair growth) is a common symptom in PCOS due to the imbalanced hormonal profile. Women present with thick, dark hair on their face, neck, chest, tummy, lower back, buttocks or thighs.
*Weight gain
*Infertility
*Acne (especially back and chest)

“PCOS affects your metabolism, heart health, blood sugar levels and overall creates imbalance in your hormones,” explains Michelle. “There is still plenty of debate around PCOS diagnosis within the medical community and not every woman will have all these symptoms. From a traditional Chinese medicine perspective, it is far more effective to focus on the patient’s clinical presentation and treat accordingly rather then focusing on having all the symptoms for a diagnosis. It is important to have a comprehensive view of each individual woman’s case.”

Conventional Treatment for PCOS

“Conventional treatments are not ideal for PCOS because they merely mask the symptoms and can actually cause worse problems later in life,” explains Michelle. The below three medications are commonly prescribed for PCOS:

1. Birth Control Pills
   These are often prescribed to help with symptoms of PCOS but actually facilitate the need for fertility treatments if pregnancy later becomes a goal. PCOS often surfaces when women come off the pill because the pill has masked PCOS as many women have been on it since puberty. Secondly, the pill dysregulates one’s own hormones and affects liver function from a traditional Chinese medicine view, which, can induce PCOS symptoms. Birth control pills also can have intense side effects that often end up worsening symptoms of PCOS.

2. Metformin
   The medicine metformin is used to treat Type 2 diabetes. While it has also been found to help with PCOS symptoms, it isn’t approved for this use.

3. Fertility Medications
   Fertility medications such as injections of gonadotropic are given to women with PCOS trying to get pregnant. “Lack of ovulation is usually the reason for fertility problems in women with PCOS,” explains Michelle.

What Causes PCOS?

The cause of PCOS is unknown but the main underlying problem is hormonal imbalance. In women with PCOS, the ovaries make more androgens than normal. High levels of these hormones affect the development and release of eggs during ovulation. Another cause of PCOS is insulin. Insulin is a hormone that controls the conversion of sugar, starches, and other food into energy for the body to store or use. Insulin resistance and inflammation are the major causes of PCOS symptoms. All of these could indicate metabolic syndrome which is a highly inflammatory state in the body.

PCOS with Metabolic Syndrome

“We do know that many women (not all) with PCOS have some degree of metabolic syndrome,” says Michelle. “Metabolic syndrome is directly related to obesity. Obesity in traditional Chinese medicine is related to what we call having "Damp and Phlegm" in the body. The treatment principle in traditional Chinese medicine is to clear damp and phlegm, and this starts with improving digestion and clearing stagnation.” This is done through treatment of the digestive system and closely working with the patient's diet and exercise routine. An inflamed, stressed, and inefficient digestive tract leads to problems of both assimilation and elimination. This directly impacts the supply of nutrients critical for proper function of our hormonal system. It can further significantly derail the body’s normal elimination process of hormones.

Metabolic Syndrome is defined as a cluster of conditions driven by insulin resistance that is the precursors to Type 2 diabetes and cardiovascular disease. The National Cholesterol Education Program states that Metabolic Syndrome is achieved by meeting three or more of these five criteria:

• Abdominal obesity (waist circumference larger than 88 cm in women)
• Hypertriglyceridemia (>1.69 mmol/litre)
• Low HDL (<1.04 mmol/litre in men and <1.29 mmol/litre in women)
• Hypertension (>130/85 mmHg)
• Elevated fasting glucose (>5.5 mmol/litre)

Importantly, like Diabetes type-2, metabolic syndrome is essentially a lifestyle disease due to poor eating habits and lack of exercise. In treating metabolic syndrome, the digestive system starts to move and function better, clearing damp from a traditional Chinese medicine point of view.

“In summary, being overweight is a damp pattern in traditional Chinese medicine, and if you have a metabolic disorder, you will be damp,” explains Michelle. “Dampness is an imbalance arising from having too much moisture/phlegm trapped in the body and is due in part to water retention but can be more than this. When food and drink is transformed into Qi (energy) the blood becomes congested and stagnant, and damp accumulates. Over time damp becomes more viscous and can transform into a thicker kind of dampness known as 'phlegm'. To be clear, if you want to lose weight in traditional Chinese medicine you must focus on draining damp and improving your digestive function will facilitate this weight loss. PCOS most often has a pattern of damp accumulation in traditional Chinese medicine. Achieving and maintaining a healthy weight is critical if your PCOS is driven by a metabolic dysfunction that is creating mayhem with your reproductive hormones.”

PCOS without Metabolic Syndrome

Michelle says, “More and more women today are presenting with PCOS who are not overweight and do not present with metabolic syndrome.” “They will have insulin resistance but are not overweight unlike the prevalent misconception. Most of the time, there are issues with the "Liver Qi flow" in traditional Chinese medicine. This is specifically liver Qi stagnation because when stagnation is present there will be inflammation. Gentle detoxification is beneficial, and the use of traditional Chinese herbal formulas will get the "liver qi flowing" and is very successful especially when combined with acupuncture. Like other hormonal disorders in working with the liver, the main focus is to support detoxification of estrogen, which reduces symptoms of estrogen dominance so it will not drive PCOS.”

Traditional Chinese Medicine Pattern Differentiations & Treatment

The main patterns of PCOS according to Michelle include imbalances of the:

1. Kidneys (includes the adrenal type of PCOS)
2. Liver (includes the inflammatory type of PCOS).
3. Digestive system (includes insulin resistance type of PCOS)

“It is usually a combination of the above patterns,” Michelle explains. “Women do not present in real life as most doctors learned in text books. PCOS is a disease that typically involves multiple organ systems and there is no one straightforward formula to heal it. Per traditional Chinese medicine, identify your pattern and treat accordingly.”

Treatment for PCOS

Acupuncture
Acupuncture treatments are typically given once a week and sometimes more often, especially when there is pain before menstruation or mid-cycle. The duration of treatment with acupuncture and Chinese herbs depends on the duration of the disease, intensity of the symptoms, and the Chinese medicine diagnosis. Typically, at least three months of continuous treatment is required.

Moxibustion
Moxibustion is a traditional Chinese medicine therapy which consists of burning dried mugwort on particular points on the body. Michelle says, “It is used to improve the flow of blood to injured parts of the body to bring relief and to help stimulate acupuncture points and balance the circulation of Qi. The burning of Chinese mug wort over specific points on the lower abdomen directly stimulates the blood flow within the pelvic bowl.” It's a preventative treatment; you use the Moxa Box or stick several times a week, ideally in the two weeks prior to your period (luteal phase).

Movement
Our bodies are made for movement and we need to move daily. Metabolic syndrome is an inflammatory disease and idling or excess sitting causes more inflammation. Regular exercise is a way to bring down blood sugar and regulate insulin quickly. Aim for a 30-minute walk per day then slowly start to build up to an hour.

Diet
A whole food, anti-inflammatory diet is one of the most effective ways in bringing hormones back into balance. A diet that focuses on whole foods and is void of all processed and packaged foods is ideal. This way of eating gives your body whole nutrients and provides it with the tools it needs to operate properly. Carbohydrates should be largely eliminated, especially high glycemic index foods (including sugar, alcohol), due to their effects on rapid increases in blood sugar levels and insulin. Eating a diet low in carbohydrates introduces fewer complex sugars into your body. This can keep your blood sugar level low so your pancreas doesn’t go into overdrive creating insulin. You should cut out all forms of refined sugar and carbohydrates which are white bread, pasta, white rice, rice cakes, most breakfast cereals, and all starchy, low-fiber foods. Also, avoid sweeteners, soda, fruit juice and any drinks that rapidly raise the blood sugar level, as PCOS is linked to Type 2 diabetes.

Instead, focus on consuming adequate protein combined with plant-based foods. Our bodies are designed to eat what we can catch (animal protein), pull off a tree and dig out the ground (plant food). It truly is this simple. When we break from our natural food supply, disease ensures. You cannot be overweight or have metabolic syndrome eating REAL food. Real food is never simultaneously high in fat and sugar like processed foods which is a deadly combination.

For PCOS, you should be eating primarily meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, and spices. To maximize nutrition and meet fiber needs aim to fill half your plate with veggies at each meal. Always, or when possible, stay away from sugar, dairy, artificial sweeteners, trans fats, grains, and legumes.
*PCOS has several causes based on the type of hormonal imbalance with which you’re dealing. Because of this your body will have different needs for different hormonal imbalances. Always work with a functional nutrition specialist to know your individualized need.

**Supplements **

Supplements can be an effective way to speed up the healing process and support healthy hormones. A balanced hormonal system can create more reliable periods, glowing skin, healthy hair, and reduce PCOS symptoms. Below you will find the supplements Michelle and I find most beneficial for PCOS.

*Remember, you can’t substitute supplements for a poor diet and lifestyle. Supplements are meant to complement diet and lifestyle therapies and help support and speed up the healing process.

• Chromium: enhances the function of insulin. Helps insulin work more effectively, which can help maintain balanced hormones.
• Lipoic Acid: helps to lower insulin and glucose and help regulate menstrual cycles
• Zinc: helps eliminate extra testosterone
• Inositol: or vitamin B8, supports healthy blood sugar and ovarian health
• N-Acetyl-L-Carnitine (NAC): antioxidant and amino acid needed for overall endocrine health
• Vitamin D: helps improve fertility, improve mood and help symptoms of hyperandrogenism and improves insulin resistance
• Nigella (black Cumin): helps control insulin resistance and elevated blood sugar levels
• Cinnamon: regulates hormones and menstrual cycle, maintains healthy blood sugar and insulin levels
• DIM: reducing excess estrogen in the body and promotes hormonal balance

Herbal Medicines

Per Michelle, “A registered Chinese medicine practitioner and Herbalist can properly assess and diagnose which symptoms need to be addressed first, and what is causing them. I strongly advise people against taking herbal formulas blindly, without proper dosage and professional diagnosis.”
“In traditional Chinese medicine, you are generally prescribed a larger dose of the herbs Bai Shao (Peony) and Gan Cao (Licorice) because these herbs help to clear excess testosterone,” explains Michelle. “These herbs are already part of the commonly used TCM formulas to correct hormonal imbalance - Xiao Yao San (Bupleurum and Dang Gui) and Dan Zhi Xiao Yao San (Bupleurum and Peony).”

Using yoga poses to alleviate back and hip pain and give the body extra love and attention during pregnancy

During pregnancy, the body experiences many beautiful and exciting changes but these changes can also cause major physical discomfort. First, I encourage you to look inward and take note of every physical discomfort and embrace the mental and emotional experience you have as a result of these discomforts. To view the uncomfortable sensations as an opportunity to learn from your body and recognize the extra love and attention it needs at this time.

As your baby grows, your uterus grows as much as 1,000 times its original size and because it is centered in one area this amount of growth affects the balance of your body and is the main cause of back discomfort. As your belly grows you begin to lean back, which strains your spine. Also, due to this weight, your shoulders will begin to round forward which causes additional strain on the back.

A big culprit for hip pain is the pregnancy hormone relaxin that, as the name suggests, relaxes and loosens your joints and muscles to help prepare for delivery of the baby. Hip pain is usually caused by the loosening of the ligaments in the sacroiliac joint, which connects your spine to your pelvis. This causes SI dysfunction that leads to pain in the hips, lower back and legs. Additionally, a change in gait as you move through trimesters (think waddle) can add extra stress to this joint.

HOW TO FIND RELIEF:

Support your posture

A good position to find relief is to sit in a chair on a pillow and to have a pillow behind your back. Another option is to lay on your side with a pillow or towel between your knees to take the pressure off your lower back and hips. If you have taken one of my prenatal yoga classes it is how we take Savasana at the end 😊.

Yoga Poses

While numerous yoga poses are great for pregnancy, below are my personal favorites for helping to alleviate back and hip pain. I advise holding each pose for 30 seconds. Always remember to take it slow and consult with your physician for any concerns.

1. Seated Side Bends

The seated side bend is a pose that lengthens the abdominal muscles, hips, and thigh muscles, and improves flexibility in the spine. Additionally, it expands the chest with stretching the pecs and intercostals (muscles between the ribs). It also stretches a muscle called your quadratus lumborum (QL) which attaches the lowest rib to the top of the pelvis and is located on both left and right sides of the body. When the QL is short and tight it becomes painful and can even go into spasm with lower back and sacroiliac injuries.

• Start in a seated position with your legs crossed. Rest your right hand on the ground.
• Now stretch your left arm up straight above you, and then laterally flex toward your right side. You want to keep your body facing forward and chest open, as you look up toward your left hand. As you bend, use your right arm for support. Be cautious of not lifting the hips while going into the side bend as this will cause you to lose stability in the spine. Repeat on your other side.

2. Cat/Cow

This stretch will decrease hip and lower back pain, increase spinal mobility, and help with round ligament pain.
Begin on all fours. Keep the tops of your feet flat on the mat, shoulders directly over your wrists, and hips directly over your knees.

• As you inhale, drop your belly, letting your back arch, but keep your shoulders rolled back and down while looking forward and slightly up. This is Cow.
• As you exhale, press into your hands and round your upper back, while looking at your belly. This is Cat.
• Continue to arch (cow) on your inhales and round (cat) on your exhales.

3. Ardha Kapotasana (Half Pigeon)

This pose improves flexibility and mobility in the hips, stretches the thighs, glutes and external hip rotators, specifically the piriformis muscle. The piriformis muscle is a small muscle located in the glutes near the top of the hip joint that can spasm during pregnancy. This can often cause back and leg pain (sciatica) because it is close to the sciatic nerve.

• From downward facing dog or all fours, stretch one leg behind you.
• Bring the leg forward in between your hands as you bend your knee, placing your foot near the opposite wrist.
• Your back leg will be stretched out straight behind you, knee and top of the foot on the floor.
• Your arms are on either side of your leg to help prop you up. Make sure your hips are level. If there is a great discrepancy between the height and position of each hip, place a folded blanket under the hip of the bent leg in order to support it.
• Keep your spine long as you inhale walk your hands out in front of you and fold over your front thigh. Exhale and sink into your hips. Repeat on other side.

*If this variation is to hard for you to get into you can always do this pose in a chair. Sit on a chair with your feet flat on the ground. Cross one foot over the other knee in the shape of the number “4.” As you exhale, slowly lean forward keeping a flat back until you feel a stretch in your lower back and glutes. Think about elongating your spine rather than curling your shoulders in toward your lap. Repeat on other side.

4. Trikonasana (Triangle Pose)

Triangle pose strengthens the back and spine, opens the chest and shoulders, and stretch the hips/hamstrings and pelvic area.

• While standing, spread your feet 3–4 feet apart. Raise your arms out parallel to the floor.
• Open your arms into a wide “T” shape, and slide your shoulders away from your ears so that your chest can open. Distribute the weight evenly through your feet and lift up with the quadricep muscles in your thighs so that your base is strong and grounded, and your knees are not locking.
• Reach down on your left side with your left hand, while extending your other arm straight up toward the ceiling. Turn your left foot out pointing fully to the left, and your right foot at a 90-degree angle facing in front of you.
• Maintaining this “T” shape with your arms, look down towards your front toes as you shift your pelvis toward the back of your mat, allowing your torso to elongate out over your front leg. The tilting forward occurs from the hip joint, not the back or the waist. Your front hand will rest either on your shin or on a block on the inside of your front foot. Exhale as you tilt forward.
• Keeping your chest open, focus on reaching up toward the ceiling with your raised arm. Repeat on the other side.

If you experience difficulty balancing or too much strain in the lumbar spine take a chair in front of you, seat facing you. Practice the pose as described above, only instead of bringing your front hand onto your shin or a block, place it onto the seat of the chair.

5. Malasana (Yoga Squat)

Squatting helps to open your hips, lengthen and stretch your pelvic floor and inner thighs. It also is a great pose to aid in ankle flexibility.

• Stand at the top of your mat with hips externally rotated (toes and knees will be rotated out towards corners of the map) and feet on outer corners of your map.
• Start to bend your knees and come into a low, wide squat.
• Keep your back straight and as you inhale bring both hands together between knees in prayer, pressing elbows into inner thighs.
• If this feels uncomfortable for you or causes too much pressure in the hips, inner thighs or ankles try a variation where you are supported by an object under your glutes, like a yoga block or small stool. If you have pain in the knees keep your feet parallel.

6. Prasarita Padottanasana (Wide-Legged Forward Bend)

This stretch increases the flexibility and mobility of the hamstrings and quadriceps without straining your back.

• Start by standing with your feet slightly wider than hip-width apart, toes pointed slighted inward.
• Exhale and lean forward with a flat back and slowly lower your hands toward the floor. Continue until you feel a stretch down the back of your legs. You can place your hands/arms onto a chair in front of you, or if your flexibility allows, hold onto your elbows with opposite hands which will help to increase the spine stretch.*

If you want to increase the hamstring stretch, walk your hands from side to side.

7. Balasana (Childs Pose)

A restorative pose that will take pressure off of your growing belly and stretch your erector spinae muscles (the muscles that run along your spine). It will also help open your external hip rotators and stretch your glutes.

• Begin on all fours on the mat, with your knees directly under your hips.
• Take your knees apart and bring your big toes to touch. This will give your belly room to slide between your knees and avoid putting strain on your hips. You can also widen your toes if having them touch puts any pressure on your knees or does not provide enough room for your belly.
• As you exhale, take your glutes to your heels and lower your head towards the mat while stretching your arms out in front of you.
• Rest here, with your forehead on the ground. You can also fold a blanket or use a yoga block, bolster/large pillow to let your head rest on if the ground is too far away. Keep your arms outstretched.