Dr. Anousha Z. Usman, ND
385 The West Mall Drive M9C1E7 Toronto, ON, Canada

(This one is informative! Make sure you *save this post* to refer back later!) Progesterone crosses the blood brain barrier. As women experience the cyclical nature of estrogen and progesterone throughout the month, moods and energy are also affected. But how does this happen exactly?... Progesterone breaks down into two metabolites that cross the blood brain barrier and act on an area known as the amygdala. This is the centre of emotion. An abundant presence of one of these metabolites supports calm and a restful sleep. If there is more of the other metabolite, the women experience anxiety and worry. So how do we increase progesterone if it’s low? OVULATION! Ovulation is a natural way that ensures adequate levels of progesterone are being produced by the body. Other ways to support anxiety during PMS Support the healthy balance of estrogen and progesterone together Focus on self care activities Supplements like GABA promote a sense of calm Talk to your naturopath about bio identical progesterone support And go easy on yourself girl, you’re not alone on your feels, there is always help! DM me to chat! #moodswingsbelike #periodmood #pmddawareness #anxietyprobs #hormonalbalance #hormonalmoodswings #dranousha #pcosawareness #moody #selfcare

Oh Insulin PCOS is an inflammatory and metabolic ( hiya diabetes) condition. SUGAR consumed naturally raises Insulin levels. Insulin takes sugar to each cell, so the cell can use it to make energy. ... If there’s too much insulin (because too much sugar) the cells become resistant to the knocks and pleas of insulin at their doors. What does this have to do with PCOS? Insulin resistance is a hallmark symptom of PCOS. And leads to increased inflammation and adipose tissue (fat, especially around the waist). Ovulation is also affected and the body starts producing MORE ANDROGENS. Causing symptoms like: irregular cycles, acne, weight gain, hair loss, cysts on the ovaries, etc. Unmanaged, a highly processed-sugary-diet can lead to increased risk of diabetes, cholesterol issues, cardiovascular disease. Check out my video (in the video section) to learn more about insulin resistance!! Ready to gain control of your body and reduce your PCOS symptoms? I got you girl! Book a free discovery consult and let’s chat! #pcosjourney #pcoscyster #insulinresistance #insulinresistancediet #pcosweightloss #pcosawareness #hormonediet #thewellnesssuite #anoushausman #healthywomen #womenshormones #naturalhealing #pcosdiet #pcoswarrior

It’s the Brassica Family! What do you mean isn’t it’s own food group?!! VEGGIES! Especially those in the BRASSICA family contain a compound: Indole-3-carbinol (I3C)... I3C aids in the conversion of estrogen to 2OH-estrogen (the protective kind of estrogen, against 16-OH-estrogen - the dominating big sis estrogen) , Cauliflower, Brussels Sprouts (and others) abundant in I3C, are also an excellent source of fibre. By binding to estrogen, these veggies help clear the excess via . (Remember when we talked about having a great big to help with bloating and other estrogen dominant symptoms?) and others in this family are packed with antioxidants that support and prevent any oxidative stress in the liver. Who are the other members of the BRASSICA FAM JAM? Mama Broccoli Daddy Cauliflower Uncle Cabbage, (daddy cauliflower’s weird younger cousin who makes a lot of fart jokes at family gatherings) Brussels Sprouts (The well travelled cousin) Kale (the social media influencer) Rutabaga (fun to say!) Bok Choy (the one cousin who always has their life together) Rapini (mama broccoli’s younger brother. Kind of exotic) Collard greens (the really nice bunch!) Who’s your favourite? Let me know in the comments below!! #pcosweightloss #pcosawareness #pcoscysterhood #pmsproblems #estrogendominance #womensupportingwomen #womenshealth #womenshormones #dranousha #thewellnesssuite

Before we lay blame on our hormones yet again!!! I want to draw your attention to estrogen! . Estrogen gets a bad rap when we think about painful, bloaty, heavy periods. It’s not just estrogen’s fault . The dominance part comes from, when unopposed by enough progesterone, estrogen can go wild and act on the body in different ways. Some of those ways cause uncomfortable symptoms. Another way this hormone dominates is when we aren’t eliminating it properly! Bloating is a co...mmon symptom in an Estrogen dominant woman (think PCOS, fibroids, endometriosis). DO THIS if you want to start restoring the happy balance between estrogen and progesterone: . Shit. Have a good . A regular poop that feels like you are fully emptying your bowels. Yeah, that’s the kind of I’m talking about! A diet that’s rich in veggies and fibre can help you poop just right! We eliminate excess hormones/metabolites through our bowels. If we’re constipated/the fecal matter stays in there longer, hormone metabolites get REABSORBED back into our body. Then we have excess, or a dominant picture. Restoring regular bowel function is one of the ways I help women have regular, bloat-free periods. DM me to Work with me and let’s finally get your hormones under control! Have a happy period #bloating #pmsbloat #fibroids #endometriosis #pcosdiet #foodforperiods #hormonediet #hormonenaturopath #heavyperiods #hormonehelp #pcoscysters #pcoshelp #dranousha #anoushausman #virtualnaturopath #etobicokenaturopath

SAVE THIS POST . VITEX FOR PMS . This is one of my favourite herbs for women’s health. It’s just so versatile! ... . Vitex helps pms, breast tenderness, mood, anxiety, and headaches, by decreasing FSH levels and increasing LH levels thereby reducing estrogen and increasing progesterone. At high doses vitex can block the secretion of prolactin; high levels can lead to breast tenderness and a failure to ovulate A preliminary study that compared birth control pills, fluoxetine (an anti depressant) and Vitex, suggests that the herb worked just as well as the other two medications at reducing PMS-related mood symptoms. . Is Vitex for everyone? NO if you’re pregnant or lactating Vitex increases LH levels around ovulation, in women who have high LH causing their PCOS, this herb may not be for them. Other types of PCOS may benefit from vitex however. . Please Save and Share this post with the lovely ladies in your life!! . . #pms #pmscramps #pmsrelief #herbsforpms #vitexagnuscastus #vitex #pcos #pcoswarrior #happyperiod #menstrualcycle #menstruation #etobicokenaturopath #womensnaturopath #dranousha #anoushausman #thewellnesssuite See more

As the balance of hormones fluctuate, progesterone increases in the latter half of the cycle called the luteal phase. Progesterone is responsible for preparing the uterus for . progesterone slows down gut motility, making the passage of poop much slower along the digestive tract. If there’s no baby, progesterone levels drop, and a period starts. Gut motility returns to normal. Poop happens! . is so important for health hormonal balance. Estrogen and progesterone (and... other hormones) get broken down and excreted into the large intestine for removal via.. you guessed it! !!! . Decreased bowel movements make clearing hormone metabolites difficult. Here’s the kicker: hormones can get REABSORBED back into circulation from . . Not excreting excess hormones, reabsorbing hormones, and producing hormones, may lead to excess conditions, mainly: Estrogen Dominance. (See breast post from yesterday). . SECRET TIP FOR IMPROVING CONSTIPATION: Belly massage! Looking down at your abdomen with cupped fingers trace clockwise circles with gentle pressure. . Want more constipation reducing tips? Book in for a complimentary consult and we’ll get your BMs moving ASAP!!! . . #periodpoo #constipationrelief #constipationremedy #pmsrelief #thewellnesssuite #dranousha #anoushausman #pms #pcosrelief #hormonenaturopath #womenshealth See more

Are you holding one in? . Digestive changes that occur during the time of the month are common- many ladies experience flatulence during their cycles! . Why it happens ... After ovulation, progesterone starts to increase Progesterone slows down the gastrointestinal (GI) system, causing sluggish bowels: stays in the intestines for longer Bacteria in the gut break down the food (that’s been hanging out longer) via fermentation. This creates gas! More gas = period farts! After progesterone levels drop, the GI begins to return to normal If you’re holding one in, let it out girl!!! Trapped gas in the gut causes those stabby cramps. You don’t need those, especially during your period! . Share this post with your period sisterhood!! #periodproblems #periodgas #hormonebalance #hormonehealth #healthygut #pms #pmsrelief #periodfarts #periodcramps #thewellnesssuite #anoushausman #progesterone

BOOBS Now that I have your attention: Let's talk about BREASTS, baby! Breast tenderness before menstruation (during the luteal phase) happens as the balance of cycling estrogen and progesterone changes. . The increasing presence of estrogen causes the breast ducts to grow; progesterone stimulates the milk glands to swell. And this can get pretty uncomfortable. ... . Some studies suggest Estrogen Dominance (more estrogen compared to progesterone) is responsible for cyclical breast pain. Imbalances of estrogen and progesterone can occur because of poor clearance, xenoestrogens (man-made, found in chemicals, plastics, skin care, house products), genetics , hormone replacement or birth control, and obesity. . In the last half of a woman's cycle, boobs can feel heavy, larger, extra sensitive to touch (and movement or stretch in pendulous breasts), and return to normal once menses start. Women can experience varying sensitivity as well as varying lengths of breast tenderness. . Breast pain and PMS are linked! Sore and sensitive boobs impact the daily activities of many women in my practice. Wearing tighter bras or sports bras just to protect against the slightest of breast movement during PMS is no way to live! Address the root cause: Hormonal imbalance. By supporting the natural clearance of excess hormones and eliminating the use of xenoestrogens, we can get you to feeling confident and comfortable in all your bras (or no bras) all month long! . Like and Share this post with your breastest gal pals!! . #pms #pmsrelief #breasttenderness #pmsbreasts #healthyperiods #estrogendominance #pcos #pcosrelief #progesterone #womensnaturalhealth #missisauganaturopath #etobicokenaturopath #torontonaturopath #vaughannaturalcare #dranousha #anoushausman #thewellnesssuite #breasthealth See more

You’re probably thinking, this doc is nuuuuts for asking me to move around when my uterus is hurting so much . Am I nuts? Maybe just a little bit . Exercise is a natural, easy, effective way to reduce period cramps!... . A study review found that in women under 25, both low intensity activity like yoga and high intensity exercise like aerobics may provide a larger reduction in period cramps (compared to not exercising at all) . Regular physical activity (3x a week) may even reduce the need of painkillers for period pain . What about women over 25? While the study didn’t look at this population, the benefits of exercise outweigh the risks of staying sedentary. . New to working out? Start with low intensity exercise like walking or yoga, and work your way up to higher intensity activities. . The type of activity women do during the month also depends on where they are in their cycle, stay tuned for a post on this!! . Comment below which physical activity is your fav!!! Mine is !! . #heavyperiods #exerciseforpms #pcosexercise #periodcramps #naturalpmsrelief #pmssupport #pcossupport #periodpainsolution #healthyperiods #painlessperiods #thewellnesssuite #dranoushausman See more

SAVE THIS POST Many symptoms of PMS overlap with Early Pregnancy. . This is due to hormonal fluctuations: just before ovulation, #estrogen surges triggering the release of an egg. As the second half of the menstrual cycle continues, #progesterone levels start to build in order to help the uterus prep for pregnancy. If the egg is fertilized and embeds into the uterus, a pregnancy occurs, if not, the uterine lining sheds and a period begins. .... A late period could simply be a late period or a pregnancy. As hormone levels rise in an imbalanced way (and if there is no pregnancy), symptoms of PMS may show up. . Are your symptoms a PMS or a pregnancy? Let's find out! . 1) Breast Tenderness and nipple sensitivity are present in both. An increase in estrogen may cause swelling of the breast tissues triggering them to be more sensitive to touch. . 2) Bloating: Common in PMS, due to increased estrogen. Also common in pregnancy, early pregnancy can be marked with lots of bloating. . 3) Fatigue: Common in both. Extreme fatigue with a missed period may indicate pregnancy. . 4) Constipation: Common in both. As progesterone levels rise, gut motility slows, causing constipation. . 5) Nausea + Vomiting: While some women experience extreme pain and discomfort (#dysmenorrhea) with PMS and their period, increased sensitivity to smell, and resulting nausea and vomiting may warrant a pregnancy test. . 6) Bleeding: Pregnancy. There is no bleeding before a period (note: some women do experience spotting, if this is you, DM me and let's chat) . Are your symptoms pregnancy or PMS? Share this post with 5 women! #pmsproblems #pms #pmsnaturalsolutions #pregnancyorpms #pregnancy #pregnancytest #pcospregnancy #pcos #pcosawareness #hormonebalance #hormoneimbalance #menstrualcycle #menstrualhealth #etobicokenaturopath #torontonaturopath #vaughannaturopathicdoctor #missisauganaturopath #womenshealth #healthblogger See more

Get that D! (That Vitamin D) . Low serum levels of vitamin D in women in PCOS produce unfavourable effects on insulin sensitivity, inflammation, and hormonal balance. . #vitamind levels are lower in certain populations.... . It’s getting colder and darker outside. With less sun exposure our bodies are making less of this very important vitamin. Do you need to supplement more? . Read the (short) blog to find out if you're getting enough of that (vitamin) D! . #vitaminddeficiency #pcos #pcosawareness #hirsutism #pcosdiet #pcosnaturopath #thewellnesssuite #womenshealth #womensupportingwomen #immunesupport #diabetesawareness #insulinresistance See more

Naturopathic healthcare from the comfort of your own home. Virtual consults are available for a variety of health concerns including immune support, mental wellness, stress and weight management, and women's hormone health. As a Naturopathic Doctor and fellow human, I understand the stress and discomfort of trying to be healthy while #stayinghome. It is possible, I can help.... Let's chat! DM me here or book online for an appointment Stay healthy, stay safe! -Dr. Anousha *Virtual consults are available for Ontario residents only at this time

New CMA guidelines suggest that lowering calories and exercising isn't the answer for sustainable, healthy weight loss! FINALLY! a holistic approach to weight management! Weight gain and obesity have several root causes like hormones, stress, previous traumas, and more. As naturopathic doctors and health care practitioners, it is our duty to address all the factors that affect weight gain. ... Limiting your caloric intake and exercising a bunch may only help in the short term, but with the help of holistic approaches and counselling, you can keep the weight off for a long time! #weightloss #canadianmedicalassociation #naturopathicmedicine #healthyeating #sustainableweightloss #cbt #cbttherapy #diabetes #obesity

You know the walk. On a scale of Barney to Jurassic Park, how are your cramps? #pmsproblems #periodcramps #periodproblems #pcosrelief #endometriosis

Did you hear? THE WELLNESS SUITE IS BACK IN OFFICE AS OF JUNE 24 2020!!! Thank you for being so rad and understanding while we took the necessary precautions to safely opening TWS again! I’m in the office on Wednesdays for #acupuncture , #cupping, and Gua Sha!! BONUS: I’m still offering virtual consults! Say goodbye to #pms #periodbloat and #periodCramps from the comfort of your own home!! Book your appointment from the link in the bio!! And.. share the news with your girlfriends! Ain’t nobody got time for PMS!

We're RE-opening in the very near future! Thank you for your patience as we navigate through this time and prepare our space to ensure your health and safety and ours! In the meantime, I will be continuing to offer virtual consults! here https://thewellnesssuite.janeapp.com/ The Wellness Suite

Tour of The Wellness Suite ! Welcome to our cozy little home where all the healing happens. We are located at 385 The West Mall Drive *inside* Bodhi Tree Wellness Collective. The absolute best part of my day is working with my patients to regulate their unruly periods, improve their mood, and optimize their energy. ... I’m here to listen, guide, and support your healing journey. (I also have a load of cheesy dad jokes!) Are we the perfect match? Book in a discovery session with me to find out!

Irregular periods are the worst! From hormonal imbalances to being underweight, I list the top 4 causes of out-of-whack-cycles (yes that's a medical term I just coined)

I get asked a whole lot about prenatal vitamins. What’s the best one to take? When is the best time to start a prenatal?... When do I stop my prenatal? How do the vitamins and minerals affect my baby’s growth and development? Pregnancy can be an overwhelming (and exciting!!) time for mothers, choosing the right prenatal shouldn’t be. Check out my recent post all about Prenatals! If this post speaks to you, share it with three friends who could benefit from the information too! Till next time!

Happy #Naturopathic #Perinatal Care Week! I get asked a whole lot about prenatal vitamins. What's the best one to take?... When do I start taking a prenatal? When do I stop my prenatal? How do the vitamins and minerals in a prenatal affect my baby's growth and development? ALL GREAT AND IMPORTANT QUESTIONS! Not all prenatal vitamins are created equally. Some may not have the correct doses to even have a therapeutic effect on mama and baby. While others may be full of artificial dyes and fillers. Yuck. So in honour of this week and celebrating all things naturopathic and perinatal, I put together a general list of what different vitamins and minerals you will find in your prenatal. Check out the link in my bio to learn more about what is in your #prenatal Wishing you a happy, healthy pregnancy! #pregnancy #fertility #pcos #pregnancycare #healthypregnancy #pregnant #highriskpregnancy #infertility #thyroid #pregnancycravings #etobicokenaturopath #anoushanaturopath #thewellnesssuite See more

PregVit recalled due to packaging errors. Stay safe!

It is important to have your health concerns be heard and discussed without bias or dismissal. There are limits to a free health care system: time given per ...patient visit, two symptoms max allowed to be discussed per visit, limited laboratory testing as this is an expense on OHIP, limited options available which are usually drugs or surgical procedures. Find health care practitioners (TCM, NDs, Chiropractors, Osteopaths, MDs, RMTs, Dentists, etc.) who listen, who are open to learning and who provide options. They do exist and are out there!