In this episode, Dr. Lisa and Dr. Toni are back together again, discussing: how to test for vitamin D; what an optimal level is; how to enhance absorption, and all the health benefits it has on the body and mind. Vitamin D isn’t just needed for bone health; could low vitamin D be the cause of your aches, pains and low mood?
Vitamin D deficiency is still underdiagnosed, under prevented and under treated in between 60-90% of the worldwide population. In Canada 59% of population are vitamin D deficient (below 75 nmol/L).
Vitamin D is a fat soluble vitamin and is best absorbed as a supplement when taken with food.
What increases your risk of experiencing vitamin D deficiency?
Dark skin
Obesity
Older age
Malabsorption
Inflammatory Bowel Disease (due to malabsorption and inflammation)
Sunlight overprotection and/or deprivation
Chronic use of prednisone and other anti-inflammatory steroid derivatives, anticonvulsant medications (due to upregulation of liver detoxification, promoting excretion of vitamin D and metabolites)
Why should you care about vitamin D?
Vitamin D plays many roles in the body! It’s not just for bone density, which can decrease as estrogen decreases in perimenopause and menopause.
Vitamin D is known as a pro-hormonesynthesized in the skin and activated in the liver and kidneys. Cholesterol is its precursor.
Why do you need vitamin D in your body?
Reduces cellular growth
Improves cell differentiation
Regulates and controls genes
Reduces inflammation, risk of cancer, autoimmunity
Reduces muscle aches/pain, fibromyalgia
Improves mood (and energy)
Enhances bone health
“The most common manifestations of vitamin D deficiency in adults is:
Depression
Infection
Chronic Pain”
Alex Vasquez (vitamin D monograph available at academia.edu)
Low vitamin D status or deficiency can manifest as:
Bone and muscle pain
Fatigue
Depression
Infections/dysbiosis
Frequent falls and cognitive impairment
Statin intolerance and myalgia
Preterm birth
How does vitamin D support your vagina?
Research shows that vitamin D supports the proliferation of vaginal epithelium in postmenopausal vaginal atrophy. After using a suppository with 1000IU vitamin D over 8 weeks, vaginal pH decreased, while vaginal dryness and pain significantly reduced.
You can think about your skin and mucous membranes (including epithelial cells and immune cells) are like bricks in a wall, with tight junction proteins acting like mortar and weather proofing or waterproofing provided by antimicrobial peptides, as well as lysozyme and secretory IgA, on surfaces.
Mucous membranes are present in your mouth, digestive tract, genitourinary tract and respiratory tract. Strengthening your exterior barrier defenses prevents infection.
Research shows that people with low vitamin D levels are 27-55% more likely to get an upper respiratory tract infection. Higher doses of vitamin D are more protective, improves lung function and decreases inflammation.
Synergistic nutrients for vitamin D include:
Magnesium – cofactor in the synthesis of vitamin D from both exposure to sunlight and dietary sources
Vitamin K2 supports getting calcium into bones and teeth
Vitamin D3 (cholecalciferol) produced in skin and consumed in diet, preferred form for supplementation.
Food sources provide low amounts: fatty wild fish like mackerel, herring, sardines, trout, salmon, cod liver oil, egg yolk, milk, soy milk, fortified foods, beef liver, cheese
Vitamin D2 (ergocalciferol) produced by irradiating fungi and mushrooms, less efficient precursor to biologically active 1, 25 dihydroxyvitamin D (calcitriol), also potentially less effective and more toxic.
Some examples of research using cod liver oil as a source of vitamin D:
study with 10 patients with multiple sclerosis over 2 years, daily supplementation of 1000mg calcium, 600mg magnesium and 5000IU vitamin D (from 20g cod liver oil) reduced number of exacerbations with an absence of adverse effects
studies with cod liver oil showed significant reductions of type 1 diabetes, while a study of more than 10,000 infants (less than 1 year of age) and children with 2000IU of vitamin D daily reduced incidence of type 1 diabetes by almost 80%
How do you know if you’re getting enough vitamin D?
Get your blood tested!
Reference ranges for serum 25 (OH) vitamin D3 in adults can vary:
Example:
Deficiency: <20 ng/ml (50 nmol/L)
Insufficiency: 20-40 ng/ml (50-100 nmol/L)
Proposed optimal: 40-65 ng/ml (100-160 nmol/L)
Excess: >80 ng/ml (200 nmol/L)
Proposed updated ranges:
Depletion: <20 ng/ml (50 nmol/L)
Insufficiency: <32 ng/ml (80 nmol/L)
Marginal sufficiency: 30-40 ng/ml (75-100 nmol/L)
Sufficiency: 40-50 ng/ml (100-125 nmol/L)
Proposed optimal physiologic range: 50-90 ng/ml (125-225 nmol/L) – based on levels found in pregnant rural Africans, lifeguards in USA/Isreal, farmers in Puerto Rico
Low vitamin D associated with insulin resistance and beta cell dysfunction in diabetics and young adults who are apparently healthy
Healthy adults with higher vitamin D levels had better insulin sensitivity than those who were vitamin D deficient
HIgher vitamin D status related to 60% improvement in insulin sensitivity (vs. 13% by metformin)
Cardiovascular Disease:
-risk of heart attack twice as high for those with vitamin D less than 34 ng/ml (85 nmol/L) than for those with vitamin D status above this level
– patients with congestive heart failure recently found to have markedly lower levels of vitamin D than controls
-vitamin D deficiency as a cause of heart failure has been documented in numerous case reports
Hypertension:
It has been demonstrated that blood pressure is higher in the winter than the summer, increase at greater distances from the equator and is affected by skin pigmentation – all consistent with a role of vitamin D in regulating blood pressure
When treated with UV light 3x/week for 6 weeks, patients with hypertension increased vitamin D levels by 162% and blood pressure fell significantly
800IU of vitamin D3 for 8 weeks lowered both blood pressure and heart rate
Depression:
Vitamin D is known to have antidepressant effects by impacting neurotransmitter and neurologic function, as well as inflammation
Seasonal affective disorder (SAD) – for more info, see Episode ?
-recently, a dose of 100,000IU of vitamin D was found superior to light therapy in the treatment of SAD after one month
Polycystic Ovarian Syndrome (PCOS):
-condition characterized by polycystic ovaries, irregular menstrual cycles, increased hair growth, insulin resistance and obesity – for more info, see Episode ?
-study of 13 women with PCOS showed vitamin D deficiency was highly prevalent and supplementation with 1500mg calcium daily and 50,000IU vitamin D2 weekly normalized menstruation and/or fertility in 9 women with PCOS-related menstrual irregularities within 3 months of treatment
Cancer Prevention and Treatment:
-vitamin D has anti-cancer effects mediated by anti-proliferative and pro-apoptosis mechanisms
-researcher Grant proposed that adequate exposure to UV light and/or supplementation of vitamin D could save more than 23,000 American lives per year from a reduction in cancer mortality alone
-more research needed at higher levels and longer durations
New research shows that physiologic requirement of vitamin D supplementation is 3000-5000IU/day and blood levels plateau only after 3-4 months of daily supplementation.
Dr. Toni’s next HypnoBirthing monthly info session for expecting parents looking to trust their instincts and their body during labour and birth. Join her at https://www.hypnobirthingcalgary.com/register
Dr. Lisa’s Wild Collective begins again in 2022. You can get on the waitlist at wildcollectivetoronto.com
Today’s Mama Must Have:
Dr. Lisa is a big fan of board games for lots of family fun, including Despicable Me Minion Game of Life, Mousetrap and Don’t Make Me Laugh.
Dr. Toni loves her emulsified vitamin D drops by NFH plus vitamin D/K for the whole family.
Email us or connect with us on Facebook and Instagram. 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 today’s episode, Dr. Lisa talks with intuitive energy health and former registered nurse Amy Fowler about how to protect your energy, clear negative energy and tap into your intuitive healing ability. If you want to clear past hurts and not pass on any negative energy to loved ones, you need to listen to this episode to learn some simple practices you can use every day.
Amy Fowler is an intuitive energy healer that uses universal source energy to help locate, release and heal any stored negative emotions and energy in your body that have manifested as illness, dis-ease and physical pain. Trained as a registered nurse, Amy left her nursing career in 2019 to focus on her own healing and now wants to share her healing techniques with others so that they can learn to harness their own healing powers. For more information about Amy’s offers including Intuitive Energy Healing, Intuitive Card Readings and Animal Energy Healing you can follow Amy on Instagram @treat.yourself.first
In this episode, we cover:
The concept of how Trauma and trauma can get stuck in your body and manifest as symptoms like depression and pain
The different ways you can be intuitive and “download” information from Source or the Universe
Clairvoyance – seeing information
Claircognizance – knowing information
Clairsentience – feeling information
How to start to feel and work with energy (also known as qi/chi or prana)
2 practices to ground and clear your energy
With your feet on the ground, imagine tree roots coming from the bottom of your feet down to the core of the earth
Then imagine pulling up water or crystal energy from the core of the earth into your body, cleansing any negative emotions from all the cells in your legs, abdomen, chest, arms, head and the rest of your body
Then imagine pulling that negative energy back down through the roots to deliver it back to the earth
Imagine a shower of water or light from the sun, moon or stars flowing down through your entire body from your crown chakra to the bottom of your feet, cleaning out all the negative energy and flowing back to the earth
The main chakras or energy centres in your body
Crown – your connection to the Universe or Source at the top of the head
Third Eye – your internal seeing between your eyebrows
Throat – your true belief and/or voice in your throat
Heart –
Solar Plexus – who you are in the world, found between your breastbone and belly button
Sacral – your womanhood sexuality at the sacrum
Root – your grounding to the earth at base of tailbone
How to keep your throat and heart chakras unblocked
Speak your truth to yourself or write it down
What can affect your energy
Moon cycles, stars, other people
Full moon ritual – write out everything you want to release then burn the paper safely
How to ground yourself
Focus on 5 things you can see, then 4 things you can feel, then 3 things you can smell, then 2 things you can taste, then 1 thing you can ground
The importance of protecting yourself from negative energy while letting in positive energy
After clearing energy, see your energy start to glow in your body brighter, then outside your body in your aura, then see it slowly grow out and around you like you are surrounded by an orb
Send out the intention that your energy will protect you, filter out negative energy and allow in positive, loving energy
How to get your kids involved in energy practices to protect them energetically without depleting your own energy
The importance of grounding your home and car
Connect with Amy on Instagram @treat.yourself.first to find a link to a free clarity call
Listen to the In Her Feelings Podcast “Protecting Your Energy” episode released on May 27th 2021 for more about the 5-4-3-2-1 exercise
Today’s Mama and Stepmom Must Have:
Dr. Lisa loves using peppermint essential oil to support digestion, as well as energy, focus and concentration.
Amy is a big fan of having Arbonne Energy Fizz as an alternative to coffee to get an energy kick.
Email us or connect with us on Facebook and Instagram. 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. Toni speaks with Art of Feminine Presence coach Fran Watson about reconnecting with our feminine essence and power as an antidote to feeling tired, worn out and trying to give from an empty cup. Listen in to learn more about the things that drain us as women, how to stop the energy drain and reclaim our power.
“The feminine essence wants healthy, loving attention and she wants it often. This is not a desire sprung from weakness but an impulse to grow. Healthy attention is like food and water. If we don’t get it, we don’t grow and when we stop growing, we die. It’s that important. A woman who is seen by the people in her life stands out by her vibrancy, her health, her skin and her smile. She is well fed and it shows.”
After 18 years in a high-profile career as a publicist in the film and television business, Fran Watson was exhausted, burnt out and unclear how to make changes despite knowing a lot about how to make changes. She was feeling stuck and didn’t have a lot of time or money to spend on getting unstuck.
Now, this silver-haired woman in her 50s has mastered the Art of Feminine Presence and helps people who are feeling stuck in unfulfilling work lives discover their soul-work and fill up with clarity and confidence to step into the life they were born to live.
In this episode, we cover
The difference between feminine and masculine essence
How and why you’ve been taught to reject your feminine essence and focus on the masculine…and why it leads to burnout
Masculine culture focused on daily rhythms sees feminine monthly rhythms as unpredictable – for more about cyclical living, see Episode 59
Why you need to give yourself permission to fill your own cup
The power behind finding a community where you can truly be seen and heard – for more on community medicine, see Episode 90
How to bring your attention to your belly to connect with your energy, power and ability to communicate
Find the free Path to Presence Meditation from Fran HERE,
Join Fran for her upcoming workshop The Art of Showing Up: Be Seen & Heard as a Woman in Business
Today’s Mama Must Have:
Dr. Toni is a big fan of the classic naturopathic hydrotherapy practice of wet warming socks, also known as Magic Socks.
Fran loves to get life flowing with the 10 minute Path to Presence Meditation she shares on her website https://biggerlifenow
Email us or connect with us on Facebook and Instagram. 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 welcomes back Emma Rohmann to discuss everything you need to know about plastics. Why is plastic harmful? Are the alternatives any better? Listen in to learn about what you can do at home to protect you and your kids from the negative impacts of plastic.
Emma Rohmann is an environmental engineer, mom of 2, and founder of Green at Home and The Healthy Home Method. With over a decade of experience as an accredited green building consultant and project manager, she now helps moms and moms-to-be reduce toxins at home without overwhelm, a lifestyle overhaul, or spending time and money on stuff that doesn’t work. Her online guides, courses, and personalized programs blend the science with the practical application needed to help drive healthy changes in our busy lives. Emma is a trained David Suzuki Foundation Queen of Green Coach, a guest lecturer at the Canadian College of Naturopathic Medicine, and holds a certificate in Environmental Health from the University of Arizona. You can learn more from Emma on The Missing Pillar of Health Podcast and atgreenathome.ca.
In this episode, we cover:
The impact of plastics, including microplastics, on the environment while recognizing the benefit of them
The 2 chemicals in plastic with the most attention and research
Bisphenol A (BPA) – hormone disruptor with estrogenic activity
found in hard plastics, can linings, higher in foods that are fatty or acidic, receipt paper from purchases can be absorbed through the skin
Phthalates – found in soft plastics, hormone disruptor, easily migrates to food
higher amounts in women with endometriosis, birth defects, diabetes, obesity, thyroid, asthma, allergies, behavioural issues in kids, quickly metabolized but common exposure is frequent, found in PVC and vinyl flooring – breaks down and transfers to household dust, found in synthetic fragrance in personal care products
The problem with BPA free plastic, and the hormone disrupting properties of BPA alternatives BPS and BPF
The reason why switching from plastic water bottles to cans isn’t the healthiest solution
For the impact of PFAS, see the movies Dark Waters and The Devil We Know, as well as Emma’s The Missing Pillar of Health Podcast
Alternatives to consider investing in to avoid BPA and other bisphenol exposure
Coconut oil and tomato products in glass jars
Glass containers or beeswax wrap instead of plastic food wrap
Beans and other canned foods by brands using cans without bisphenols, like Eden Organics
The importance of re-thinking your use of single serve foods in plastic wrapping
Consider a litter-less lunch for your kids without juice boxes, ziploc bags, using stainless steel containers and silicone bags to swap out plastic containers
The importance of involving your kids in the continuing conversation around reducing the use of plastic products
How to decide what plastic alternatives you need to buy
Find Emma’s Room-by-Room Checklist, Cleaner Recipes and other resources at greenathome.ca/learn
Today’s Mama Must Have:
Dr. Lisa is a big fan of Stasher or Bumkins snack bags and Stasher reusable silicone bags for plantain chips. She also bought a kite to fly at a park to burn off extra kid energy.
Emma loves to use an online calendar for communicating and coordinating events for all family members, as well as cloth bags for kids’ snacks.
Upcoming Events:
Dr. Lisa has a free Digestive Masterclass on Wednesday, Oct 13th at 7:00pm EST, called “Lose the Bloat, Prevent Overeating and Heal Leaky Gut”. Be sure to attend live to take advantage of some epic bonuses. SIGN UP HERE and see what other upcoming events are in the works!
Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is this month. Join her at https://www.hypnobirthingcalgary.com/register
Dr. Lisa’s Wild Collective begins again in Fall 2021! Email her if you want to get in on the action…there are only a few spots left. Find out more at: www.wildcollectivetoronto.com
Email us or connect with us on Facebook and Instagram. 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.
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