In this episode, Dr. Lisa and Dr. Toni discuss how brain fog can be impacted by: stress, nutrient deficiencies, lack of sleep, hormone changes with perimenopause and more. For your brain, it’s definitely a case of use it or lose it! Listen in to discover the causes of brain fog and what to do about it using mindfulness, meditation, nutrition, supplements, herbs and exercise, dark chocolate and caffeine (in moderation!). If you constantly forget where you put your keys or what your were going to say or do; then this episode is for you!
What is Brain Fog?
Cloudy mental thinking
Difficulty with focus or memory
Difficulty with memory
Difficulty to memorize new information
It is never normal to have brain fog at any age!
3 Things Every Brain Needs:
Oxygen
Fuel – Glucose or Ketones
Stimulation
Symptoms of Poor Circulation and Blood Flow to Your Brain:
Low brain endurance, poor focus and concentration
Must exercise or drink coffee to improve brain function
Cold hands and feet, especially if you must wear socks at night
Cold tip of nose
Brain fog can be a symptom of neuroinflammation, in addition to :
Can result in elevated cortisol stress hormone and adrenal gland dysregulation, for more info see Episode 24
Hormone imbalance
Estrogen impacts serotonin, dopamine and acetylcholine receptors in women
Low estrogen increases brain inflammation and degeneration
Thyroid hormones impact all neurotransmitter receptors – for more info see Episode 42
Fatigue and inadequate sleep – for more info see Episode 73
Glymphatic system supports brain repair during sleep
Blood Sugar Imbalances – for more info see Episode 45
Elevated blood sugar can promote inflammation and damage to your brain cells
Leaky gut and microbiome imbalance – for more info see Episode 8
Food sensitivities and allergies, including gluten
Medication side effects including antihistamines, medications for blood pressure, anxiety and sleep, painkillers, and some antibiotics
Excess alcohol intake
Chronic environmental toxic exposure – for more info see Episode 65
solvents (eg. exhaust, pollution, fragrances)
heavy metals like lead and mercury
Physical trauma including concussion
Nutrient deficiencies
Essential fatty acids – omega 3
B vitamins, especially low B12 and folate can cause elevated homocysteine
Protein for neurotransmitters, hormones, enzymes
Flavonoids with antioxidant and anti-inflammatory activity
Infections, including Candida overgrowth, small intestinal bacterial overgrowth (SIBO), Epstein Barr Virus (EBV) and Lyme
Other conditions like migraines, multiple sclerosis, fibromyalgia
How does the keto diet impact your brain health?
Ketone bodies are made by your liver from fatty acids in your diet or body fat. These ketones are released into your bloodstream, taken up by your brain and other organs, shuttled into the “energy factory” mitochondria and used up as fuel.
Beta-hydroxybutrate (a major ketone) may be an even more efficient fuel than glucose for your brain, providing more energy per unit oxygen used. A ketogenic diet can also increase the number of mitochondria in your brain cells to produce more energy.
Lab Tests to Consider to Determine the Root Cause of Your Brain Fog:
Blood work such as blood sugar tests, thyroid panel, homocysteine, MMA for vitamin B12 status
Comprehensive Stool Analysis or SIBO breath test
DUTCH for hormones, melatonin, oxidative stress
Urine and blood heavy metal testing
Natural Support to Consider for Improving Your Brain Fog:
Adequate sleep
Exercise and movement breaks
Walk around the block
Jumping jacks in bathroom
Dance party
Be mindful and avoid multi-tasking
Calming activities like meditation, deep breathing
Nose breathing; breath of fire – support nitrous oxide, blood flow and circulation
Enjoy caffeine in moderation – green tea is ideal for l-theanine plus antioxidant catechins
Stay hydrated with plenty of filtered water
Nutrition:
Reduce sugar, processed foods
Enjoy more fatty fish, nuts, seeds, more vegetables especially beets, beet juice beet root
Spices: rosemary, sage, oregano, curcumin, garlic
Nutrient and herbal supplements:
Lion’s mane medicinal mushroom
Bacopa, ginkgo
Turmeric (curcumin)
Fish oil
Mitochondrial support like CoQ10, resveratrol, alpha lipoic acid, acetyl L carnitine
Bulletproof coffee with medium chain triglyceride (MCT) oil
Essential oils like citrus (orange, grapefruit, lemon), lavender, rose
Acupuncture to support blood flow, stress reduction
Bodywork like physiotherapy, osteopathy
Today’s Mama Must Have:
Dr. Lisa loves her 80% dark chocolate after lunch for an antioxidant boost and her mid-morning decaf coffee with collagen, MCT oil and some sea salt
Dr. Toni is a big fan of Martin’s crispy apple chips from Costco for a healthy snack at the end of a meal or on its own.
Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is happening in May. Join her at https://www.hypnobirthingcalgary.com/register
Sign up for Dr. Lisa’s free sleep webinar on Monday, June 7th at 8:00pm to discover how to use Naturopathic Medicine, essential oils, yoga, meditation, osteopathy and massage to get those zzz…s!
In this episode, Dr. Lisa and Dr. Toni discuss the atopic triad of allergy, asthma and eczema that both perimenopausal moms and their kids can experience. Find out what you can do to prevent and treat these inflammatory issues today. We also uncover why hormonal changes in perimenopause and menopause can trigger things such as hives.
What is an allergy?
Hypersensitivity disorder of your immune system, where you react to normally harmless substances in the environment that most people won’t react to.
Allergic symptoms include:
Itchy, watery, red eyes
Runny nose
Sneezing
Headache or pressure in sinuses
Itchy throat
Postnasal drip
Constant clearing of throat
More serious symptoms include:
Eczema – inflammatory skin condition
Asthma – immune reactivity and inflammation in airways causing wheezing, coughing, shortness of breath
Hives and anaphylaxis
The prevalence of allergic symptoms is increasing!
Allergic rhinitis, including runny nose, dark circles under eyes and throat clearing, affects as many as 40% of kids in US
CDC reported food allergies increased by 18% in US since 1990s
Eczema affects about 1 in 5 kids in US, with rates tripled in past 3 decades
Asthma affects at least 1 in 8 kids in US, with rates tripled between 1980 and 2008
Increased immune system reactivity causes may include:
Hygiene Hypothesis or Microbiome Disruption
Your immune system needs to learn to respond to components in dirt and soil
Babies born by C section are 5x more likely to develop allergies than vaginal birth, since they are not exposed to mom’s vaginal microbiome
Also influenced with breastfeeding
Good bacteria are needed for “oral tolerance” and immune tolerance, so you are less reactive to foods and environmental allergens
Reduced gut flora diversity linked with increased risk of eczema, damage to gut lining allows foreign particles to trigger more immune reactions since more than half of your immune system is found along your gut – see Episode 8
Germ phobia can make kids more allergic
Insufficient micronutrient and antioxidant intake
Environmental pollution and compromised liver detoxification pathways
Liver filters all the blood in the body from the digestive system and removes toxins, allergens, hormones, chemicals, drugs, etc.
Your liver contains the Reticuloendothelial System (RES) containing immune cells that remove antigens from the digestive system
If overworked with high levels of chemicals and pollution, your liver will not be able to remove allergens appropriately – see Episode 33
Stress and adrenal function
Adrenal glands produce stress hormone cortisol, which is needed for an appropriate immune response
If overstressed or burnt out, you produce less cortisol resulting in more inflammation – for more info, see Episode 24
Genetics
Can be modified by environmental factors
Just because your parents suffer from allergies doesn’t mean you have to!
Immune system balance is like a teeter-totter or see-saw
Th1 vs.Th2 response
Infants born with an allergic tendency and proper amounts of beneficial bacteria or microbiome supports more balance away from allergy while preventing autoimmunity
For example:
Research has shown that children in Estonia are less allergic than those in Switzerland and Estonian children have higher numbers of good bacteria in their intestines
Components of the Allergic Response include:
Allergens are also called antigens, like food, animal hair, insects, pollen, mold, dust, trees, chemicals, drugs, dyes, detergents, additives, etc.
Antigen binds to IgE antibody receptors on immune cells called mast cells, which triggers the release of inflammatory substances including prostaglandins and histamine
Histamine acts in many areas in the body causing:
Vasodilation – swelling, redness, inflammation
Skin – itching, swelling, redness, hives
Nose – runny nose, sneezing, nasal congestion
Eyes –watery
Lungs – congestion, bronchoconstriction of airways, difficult to breathe
Digestive System inflammation
Conventional medical treatment for allergies, asthma and eczema include:
Foods high in omega-6 increases inflammation and the allergic response – vegetable oils, soybean, canola, sunflower, corn, safflower
Ratio of omega 6 to omega 3 should be 4:1; Western diet ratio is 10:1!
In Japan, with westernization of diet (less fish and omega-3), saw increase in allergies
Can balance with more omega 3 from algae or fish source (anchovies, sardines, mackerel, herring, salmon), as well as omega 6 GLA found in evening primrose, borage, hemp
Deficiencies in:
Omega-3
B vitamins
Vitamin B6 – found in tuna, calf liver, chicken, salmon, turkey, potatoes, cod, sunflower seeds, halibut
Vitamin B12 – found in calf liver, sardines, salmon, beef, lamb, halibut, scallops, yogurt
Magnesium – found in pumpkin seeds, spinach, swiss chard, soybeans, sesame seeds, halibut, black beans, sunflower seeds, cashews, almonds
Zinc – found in oysters, red meat, poultry, baked beans, chickpeas, and nuts like cashews and almonds
Vitamin C – found in blueberries, strawberries, raspberries, oranges, papaya, broccoli, brussel sprouts, kiwi, cauliflower, kale, parsley, lemons, limes, spinach, snow peas, and rose hip tea
Vitamin D – found in small amounts in eggs, milk, best made with UV exposure to skin
Retinol – active form of vitamin A, found in animal liver, whole milk, and some fortified foods
Carotenoids – can turn into active form of vitamin A, found in plant foods like carrots, squash, sweet potatoes
Why Does Perimenopause Cause More Skin Itching and Hives?
Estrogen plays an important role in your skin health, impacting the microbiome of your mouth, gut and skin. Microbiome changes related to menopause may increase intestinal permeability, which increases the likelihood of having food reactions and atopic dermatitis.
Hives, also called chronic urticaria, are about twice as common in women as in men and may be associated with hormonal changes such as the menstrual cycle, pregnancy, menopause, birth control pill or synthetic hormone replacement therapy. Your sex hormones can modulate immune and inflammatory cell functions, including mast cell secretion of histamine.
One study suggests that patients with chronic urticaria have lower levels of serum DHEA-S (dehydroepiandrosterone sulfate), an adrenal hormone that tends to decline with age. Stress is commonly elevated during perimenopause, leading to high output of cortisol and adrenaline which are frequently associated with hives.
Lab testing you can consider:
Serum hormone testing or DUTCH/CHI urine hormone testing
IgG food sensitivity testing
Micronutrient testing – vitamin D, specialized labs for zinc, vitamin A, omega 3
Comprehensive stool testing for microbiome balance and gut health
Prevention and Treatment to Consider for Allergies, Asthma and Eczema:
Support stress management and adrenal glands
Avoid caffeine, sugar, alcohol, stimulants
Stress-relieving techniques including sleep support and routine
B vitamins, Vitamin C, adaptogenic herbs
Increase air quality
HEPA filter (heating, ventilation, air conditioning, vacuum cleaner)
Avoid carpeting
Regular dusting and vacuuming
Keep pets out of the bedroom and bathe regularly
Sinus rinse or Nasal Lavage
Neti Pot or Nevage
Steam inhalation with eucalyptus oil, peppermint oil, thyme oil
Blow your nose regularly
Support gut health with probiotics and fermented food
Avoid antibiotics, PPIs, NSAIDs
Use filtered water to remove chlorine
Nutrition
Avoid inflammatory and histamine increasing foods
Avoid food allergies and sensitivities
Increase foods with nutrients important for immune function, including flavonoids – see Episode 39 for more info on nutrients to support immune activity for viruses
Pomegranate, tomatoes, bilberry, blackberry, blueberry, black currant, sweet cherry, apples, apricots, pears, raspberries, black beans, cabbage, onions, parsley, pinto beans, watercress, green tea, grape skin
Consider regular intake of local honey to decrease immune sensitivity to environment
Supplements to consider:
Urtica dioica (nettles), Ribes nigrum (black currant), N-acetyl cysteine (NAC), Pine bark extract, Flavonoids including quercetin
Homeopathic Remedies
Homeopathic Immunotherapy
Topical treatments for eczema can include moisturizing oils like coconut, shea, jojoba (anything except olive), oat baths, calendula
Today’s Mama Must Have:
Dr. Lisa loves roasted beets and beet root powder to provide natural sweetness and extra liver support.
Dr. Toni is a big fan of having moisturizing lotion and creams for hands and body handy. She likes Baby Bum fragrance free every day lotion with shea butter and Rocky Mountain soap company omega 3 vanilla coconut hand cream.
Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is happening in May. Join her at https://www.hypnobirthingcalgary.com/register
On Monday, June 7th, at 8:00pm, join Dr. Lisa and three other health care practitioners for their free webinar to learn how to get the best sleep of your life using naturopathic medicine, yoga, meditation, essential oils, massage, and osteopathy. Sign up HERE and feel free to share with your friends/family members/contacts.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa and Dr. Toni provide some updated info you need to know about sleep, especially if your sleep has been impacted by perimenopause and the pandemic. Want to stop gaining weight and craving carbs and sugar? Want more energy and better moods? Want to lower your risk of cancer, dementia and diabetes? Don’t wait to sleep when you’re dead!
Did you know?
2/3 of people in developed nations fail to sleep at least 8 hours a night!
Why do you need to get a good night’s sleep?
Research shows that the less sleep you get, the shorter your life.
You can’t make up for a poor night’s sleep by sleeping more the next night.
As you age, your sleep can be more fragile and sensitive than when you’re younger.
Insufficient or poor sleep can:
Double your risk of cardiovascular disease
24% increase in heart attacks after lose an hour with daylight savings time change in spring
Make otherwise healthy people appear prediabetic on blood tests (even just after a few nights of poor sleep)
Contribute to weight gain
crave more simple carbs and sugar
insulin increases, can lead to insulin resistance
it takes 40% longer to regulate your blood sugar after a high carb meal
lowers leptin and increases ghrelin, impacting your appetite
4-5 hours of sleep a night can increase daily calorie intake by 300 and contribute to gaining an extra 10-15 pounds over a year
Reduce your cognition or ability to think and problem solve
Put your body in fight or flight mode
cortisol increases which can make it more difficult to sleep, can become a vicious cycle due to overactivity of stress response pathway in brain
Double your risk of getting cancer when you get less than 6 hours sleep a night
Make you more likely to catch viruses such as the common cold
Cause your amygdala to be more activated, so you are more emotionally reactive
Reduce the work of your glymphatic system to clear out amyloid plaques and prevent dementia
even after 1 night of 4 hours sleep, more amyloid plaque in your brain is possible
Cause more accidents from drowsy driving than drugs and alcohol
Less than 5 hours sleep makes you 3 times more likely to crash your car
What can you do if your sleep is interrupted?
There is a time and a place for napping for sleep deprived moms.
A research study by NASA in 1990s showed that even 26 min naps increased alertness by 50% and increased performance on a task by 34%
What is a good night’s sleep?
Adults: 7 to 9 hours a night
Total sleep time, not just your time in bed
Fall asleep within 20 minutes
Wake up zero to several times a night with the ability to fall back asleep easily
Wake before alarm
Optimal bedtime depends on which chronotype you are
40% of people are morning types or morning larks
30% are evening types or night owls
30% fall somewhere in between
Signs you are not getting enough sleep:
1. After waking up in the morning, could you fall back asleep at 10 or 11 am?
2. Can you function optimally without caffeine before noon?
3. Do you need your alarm to wake up?
What controls sleep?
Circadian clock: your inner time-keeper, which is temperature and enzyme dependent
Cortisol – regulates metabolism, blood sugar and inflammation
supports memory, salt/water balance, blood pressure, immune response and more
Helps body respond to stress
Melatonin – made in pineal gland
Darkness triggers release
Daylight stops release
Supports sleep and detoxification
Promotes bone health and immunity
Antioxidant and potential cancer-protective effects
Can influence reproduction and hormones
Adenosine – inhibitory neurotransmitter that inhibits the bodily processes associated with wakefulness
Adenosine exerts sleep pressure by accumulating in your bloodstream when you’re awake which makes you sleepy
As we sleep, we breakdown adenosine via an enzyme and your brain’s rate of adenosine metabolism determines the quality of your deep sleep
Caffeine – from green or black tea, coffee, chocolate, soft drinks – Stimulates you by blocking adenosine binding to receptors so you can’t fall asleep or get into deep sleep
This reduction in adenosine activity leads to increased activity of the neurotransmitters dopamine and glutamate
Lowered body temperature
Your body temperature must fall by 1 degree C to trigger and support sleep
Sleeping pills:
Act as a sedative, not producing true sleep
Doesn’t allow your brain to consolidate memories like regular sleep does
Associated with increased cancer risk when you use more than 3 times over one year
Cannabis:
THC acts as a sedative, not producing true sleep
Can create rebound insomnia if you stop
Can create dependence and paranoia
CBD may help your sleep without negative effects of THC
What can cause you to have a poor sleep?
External causes like:
Blue light
Sounds and movements from your kids, pets, partners, neighbours
Blood sugar issues
Stimulants like caffeine
Alcohol and certain medications
Internal causes like:
Stress and anxiety
Restless Leg Syndrome
Sleep apnea and snoring
Pain
Urinary problems
Skin rashes or itchy skin
Hot flashes
Lab tests and investigations you need to consider:
DUTCH for melatonin, cortisol and other hormones
Snoring: food sensitivities, allergies
Pelvic floor physiotherapy
Pain: acupuncture, osteopathy, physiotherapy, etc.
Sleep study with medical doctors specially trained in sleep science
How Can You Get a Good Night’s Sleep?
Get daylight exposure
Exercise earlier in day
Balance your blood sugar and limit your sugar intake
Limit caffeine intake
Half life is about 6 hours and quarter life is about 12 hours, as you get older, you can tolerate less
Consider no caffeine after 1pm or for 12 hours before bed
Limit alcohol intake
Acts as a sedative – not real sleep – dulls down impulse control
Fragmented sleep with many short waking intervals more regularly and not deep sleep
Not restorative sleep with less time in REM
Reduce bladder irritating foods like citrus, spicy foods, carbonated beverages
Journal before bed – unload thoughts and “to-dos”
Reduce screen exposure
One study found even reading on an iPad versus a print book suppressed melatonin levels by 50% and delayed the onset of sleep by many hours.
Sleep in a cool, dark room
Turn thermostat down to 15-19 C or 60-67 F
Try out essential oils like lavender or cedarwood – diffuse or mix in carrier oil and put on bottoms of feet
Calming bedtime routine like meditation and a warm bath or shower helps cool you down by creating vasodilation after
Cortisol-balancing herbs in tea or supplement form:
TEAS: Tulsi, Chamomile, Lavender, lemon balm
Magnesium
Passionflower
GABA
Melatonin
0.5 to 3mg is usually enough, while 5-10mg or more can shut down your natural production and produce more side effects like morning grogginess
Best used for jet lag from travel or as we age
Progesterone support if needed
Consider a sleep divorce – sleep in a separate room from your partner if they snore
Don’t lay awake in bed longer than 20min so you don’t associate context of being awake with your bed
Seek out a psychologist trained in CBT-I for more personalized support
Sleep tools you can use:
Sleep cycle app, Oura ring, Whoop strap
Meditation apps like Insight Timer
Blue light glasses
Ear plugs
White noise machine, fan, humidifier, air purifier
Red light bulbs and night lights
Weighted blanket like Zonli
Today’s Mama Must Have:
Dr. Lisa loves putting a tea bag or two of lemon balm or chamomile tea in Stuart’s bath and using Badger sleep balm on the backs of Stuart’s hands and his feet for extra sleep support.
Dr. Toni is a big fan of Cyto-Matrix’s Mag Matrix magnesium liquid for Frankie and Bach Flower Rescue Remedy night spray for the whole family.
Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is happening in May. Join her at https://www.hypnobirthingcalgary.com/register
In this episode, Dr. Lisa and Dr. Toni discuss habits and Gretchen Rubin’s, “The Four Tendencies” framework behind why you keep or don’t keep habits. If you’ve picked up some bad habits or have let go of some healthy habits during the pandemic, you’ll want to listen in to find out why and how to start changing your habits.
Why do you have certain habits?
Trigger – Automatic, autopilot, routine or low energy
Behaviour – Healthy or unhealthy
Result or outcome – Reward with positive feelings or negative feelings and impact
What can you do to interrupt automatic habits and behaviours?
Between your trigger and behaviour: pause; set timer, do something you enjoy for 5-10 minutes (eg. journal, go for a walk), then see how you feel
Four Tendencies, as outlined in Better Than Before book by Gretchen Rubin
Distinguishes how you respond to inner and outer expectations
Why you keep habits or don’t
Upholder
Meets both inner and outer expectations
Self-starter, reliable, motivated, thorough
But can become defensive, rigid, impatient, demanding
Can experience burn out and not say no
Key strategy for habit change: Does well with scheduling and monitoring
Questioner
Meets inner expectations and resists outer expectations
Data-driven; desire to create efficient and effective systems
Like to play devil’s advocate
It isn’t enough to be told what to do
Needs to know why
Reliable, strong-willed, responsible
Can suffer analysis paralysis – can manage with seating deadlines, establishing limits, consulting authorities
Key strategy for habit change: Strategy of accountability and clarity with monitoring and collecting data
Obliger
Resists inner expectations and meets outer expectations
People pleaser and puts a high value on meeting commitments to others—“I’ll do anything for a client/patient/family member”
Requires deadlines, oversight, monitoring, and other forms of accountability
Key strategy for habit change: Give self treats or rewards
Rebel
Resists both inner and outer expectations
Independent-minded
Unswayed by conventional opinion, willing to buck social conventions
In touch with their authentic desires
Act as though ordinary rules don’t apply to them
Restless; may find it difficult to settle down in a job, relationship, city
Repelled by routine and planning
Struggle with repetitive or mandatory tasks
Needs any behaviour to be convenient and to add to their identity
Key strategy for habit change: Strategy of Identity
Consider the following Habit Hacks:
Approach your habits and behaviours with self-love, compassion and forgiveness, as we discussed in Episode 55
Be intentional and recognize your autopilot behaviours
Remember the why
Commit and schedule it in your calendar
Pair it with something else – making your own lemon water while making kids’ breakfast
Break it up into bite-sized chunks
Be accountable – text a friend or post on social media, join online community
Monitor progress – track in calendar or journal with gold stars or check marks, post on social media (see Episode 11 to learn more about using a bullet journal)
Avoid “all or nothing” thinking – you can start over anytime
Dr. Lisa is a big fan of Australian Carob Co carob chips to keep her chocolate intake in check. You can get them from Natura Market.
Dr. Toni loves Smart Sweets gummy bears and peach rings for a sugar free treat.
Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is happening in May. Join herby signing up here
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