Episode 127: Anxiety in Perimenopause: How Hormones, Blood Sugar Imbalances and Inflammation Are Impacting Your Mood

In this re-release of a 2021 episode, Dr. Lisa and Dr. Toni discuss the increased levels of anxiety moms in perimenopause are currently experiencing over the pandemic and what you might be doing to make it worse. There are many effective approaches to naturally deal with your anxiety so you don’t have to suffer. 

Did you know?

A research study that followed 3000 Canadian moms over 12 years showed that symptoms of anxiety and depression almost doubled between May and July of 2020 compared to levels between 2017 and 2019. 

Another study on the impacts of COVID-19 on Canadians reported that 24% of people rated their mental health as fair or poor compared to 8% in 2018. 88% of participants experienced at least 1 symptom of anxiety in the 2 weeks prior, with 71% feeling nervous, anxious or on edge, 69% becoming easily annoyed or irritable and 64% having trouble relaxing.

What is anxiety?

Anxiety refers to anticipation of a future concern and is more associated with muscle tension and avoidance behavior.

Anxiety disorders differ from normal feelings of nervousness or anxiousness, and involve excessive fear or anxiety. 

If you have 3 or more anxiety symptoms for a period of 6 consecutive months on an almost daily basis, you might be diagnosed with Generalized Anxiety Disorder. Consult with a licensed therapist for support and confirmation of diagnosis.

What are symptoms of anxiety?

Psychological or mental and emotional symptoms you might be experiencing can include:

    • Fear

    • Irritability

    • Restlessness, inability to relax

    • Difficulty concentrating

    • Decreased libido

    • Decreased emotionality

Somatic or physical symptoms you might be experiencing can include:

    • Arrhythmia or heart beat irregularities, increased heart rate or palpitations

    • Increased shallow or difficulty breathing

    • Nausea

    • Diarrhea, reflux or IBS

    • Sweating

    • Tremor

    • Increased urination

    • Increased appetite

    • Dizziness or vertigo

    • Increased sensitivity to pain 

    • Headaches 

    • Worsening of skin conditions like eczema, hives, psoriasis

Postpartum anxiety can happen to you even a year after you have given birth. 

Symptoms of postpartum anxiety can include the above symptoms, as well as:

  • Feelings of worry or dread
  • Racing thoughts
  • Problems sleeping
  • Hot flashes

What are possible causes of anxiety?

  • Hormonal change and fluctuations in perimenopause
    • Your brain’s response to hormonal changes can impact if you experience anxiety
    • Women with a history of mental illness, including postpartum depression and anxiety, are more at risk, as well as women whose moods are sensitive to hormone changes and have experienced PMS and PMDD
    • About 18% of women in early perimenopause and 38% of women in late perimenopause experience symptoms of anxiety and depression
  • Life or situational stressors
    • Changes in work, home, family
  • Individual genetics
    • Your genes can impact your neurotransmitter balance eg. COMT
  • Drug-induced anxiety
    • Alcohol, cocaine, caffeine, cannabis (see Episode 80 for more info on cannabis)
    • Amphetamines
    • Corticosteroids
    • Anticholinergics including some antidepressants
    • Hallucinogenics
  • Thyroid conditions (see Episode 42 for more info on thyroid)
    • Hyperthyroidism and Hashimoto’s thyroiditis 
  • Hypoglycemia
    • Low blood sugar can increase stress hormone cortisol
  • Lung conditions like COPD
  • Heart failure or arrhythmia
  • Brain inflammation or encephalitis, eg. traumatic brain injury, concussion
  • Nutrient deficiencies
    • Vitamin B12
    • Magnesium
    • Iron
  • Trauma, chronic stress and Post Traumatic Stress (PTS)

What are the conventional medical options for dealing with anxiety?

Prescription medications used to treat anxiety include:

  • Benzodiazepines like clonazepam, lorazepam, diazepam
    • High risk of developing side effects, dependence and tolerance
    • Nutrient depletions can include melatonin and glutathione
  • SSRI and SNRI antidepressants
    • High risk of side effects including impact on libido
    • Potential of worsening of symptoms in first 2-3 weeks
    • Nutrient depletions can include sodium, folic acid

What laboratory testing can be helpful for determining the root cause or factors of your anxiety?

Blood work – Iron panel, thyroid panel, vitamin B12 and D

Urine organic acids and hormone testing eg. DUTCH

Beck anxiety questionnaire

What are some natural approaches to address your anxiety?

  • Reduce alcohol, caffeine, sugar
  • Learn your situational triggers eg. running late
    • Avoid the avoidable
    • Prepare for the unavoidable
  • Practice RAIN – work of Tara Brach
    • Recognize – name the feeling
    • Allow – lean into the feeling, let it be, breathe
    • Investigate – physical feeling, self-talk/beliefs, what do you most need right now
    • Nurture – talk to yourself like friend, direct self-compassion
  • Interrupting anxiety or changing your state
    • Breathing exercises or humming to activate the vagus nerve
      • Diaphragmatic breathing with long inhalation and longer exhalation, research study showed lowers stress hormone cortisol practiced twice a day over 8 weeks
    • Splashing or drinking cold water
    • Ground yourself in the present by checking into your physical body, using your sense including smell and sound
    • Journalling
  • Prioritize sleep – see Episode 73 for more info
  • Exercise and moving your body
    • Bonus if you go outside for fresh air and sunshine!
  • Practice mindfulness and meditation eg. loving kindness practice
  • Avoid multi-tasking to prevent:
    • Increased heart rate
    • Feeling wired
    • Reduction in cognitive function and emotional control
    • IQ dropping by up to 15 points
  • Balance blood sugar and reduce pro-inflammatory foods – see Episode 45 for more info
  • Prevent anxiety-like hypoglycemic symptoms
  • Reduce inflammation fuelling anxiety

Supplements to consider:

  • Lavender, lemon balm, kava, tulsi, chamomile, passionflower
  • Adaptogenic herbs like ashwagandha, rhodiola, eleuthro, reishi
  • L-theanine, Lactium, taurine, 5-HTP, glycine, inositol, phosphatidylserine 
  • B complex
  • Omega 3 fatty acids
  • Magnesium 
  • Vitex for hormone regulation

Prescription medications to consider:

  • Bio-identical progesterone
  • CBD (also available without prescription in specific retail stores in Canada)

Other resources available:

  • Cognitive Behavioural Therapy (CBT)
  • Tapping or Emotional Freedom Technique (EFT)
  • Wellness Together Canada online portal

Today’s Mama Must Have: 

Dr. Lisa loves using her morning routine to set the tone for her day, including meditation, humming and chanting exercises

Dr. Toni highly recommends carving out some solo time for personal development and is currently enjoying the Living Passionately online seminar through Landmark Worldwide. It has made a huge impact on her mental health and helped to reduce the stress of the “should”s.

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety around labour and birth is happening this summer. Join her at https://www.hypnobirthingcalgary.com/register

Dr. Lisa’s Wild Collective in Fall 2022: get on the waitlist: 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.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer: The information provided 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.

Episode 126: Why Less is More When it Comes to Exercise (and How to Have Fun Doing it!) with Julia Hickman

In this episode, Dr. Lisa discusses with fitness and lifestyle coach Julia Hickman how crucial it is for women to carve out time for self-care and exercise, but probably not as long as you think. Instead of an all or nothing approach or pushing yourself harder, the key is to do it smarter. Learn how to stick to a movement routine when life gets busy or while on vacation, so you don’t suffer from exhaustion and burnout. 

Julia Hickman is an entrepreneur, wife and mother of 2 living in NJ. She left her corporate career in data analytics to become a stay at home parent to her first child and soon realized this was the ideal time to bring to reality her desire to be an entrepreneur. She started blogging and then became an online fitness and lifestyle coach helping entrepreneurial and professional women make time for fitness and self-care. After a short break undergoing stressful IVF treatments to have her second child, she decided to create a new business helping entrepreneurs focus on their brilliance by becoming their strategic partner in helping them elegantly launch and manage profitable podcasts that lead to high-ticket programs. She is the host of the Fit Femmes Movement podcast. 

In this episode, we cover:

  • Why you don’t have to workout 1 hour, 5 days per week
  • Why cardio is not the most efficient solution if you want to reduce body fat
  • Julia’s favourite full-body and core exercises
  • How to stick to an exercise routine, even when life gets busy
  • How to incorporate enjoyable movement while on vacation 
  • The benefits of starting your own podcast if you are an entrepreneur or have something to sell
  • How exercise is an act of self-love

Today’s Mama Must-Have:

Dr. Lisa is a big fan of Midday squares (Peanut Butta flavour) as a lower sugar, higher protein snack.

Julia recommends using Mini Bands as an alternative to using weights to mix up your exercise routine.

You can connect with Julia on Instagram.

Check out Dr. Toni’s next HypnoBirthing 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 and Wild Women Adventures: get on the waitlist: wildcollectivetoronto.com

Thanks for joining us today!

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.

You can also support us by visiting our Patreon page.

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.

Episode 125 – Atopic Triad: Allergy, Asthma and Eczema in Moms and Kids

In this episode re-release, 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 how your hormones are involved, plus what you can do to prevent and treat these inflammatory issues today.

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:

  1. 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
  2. Insufficient micronutrient and antioxidant intake
  3. 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
  4. 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
  5. 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:

  • Antihistamines – blocks action of histamine
  • Steroids (Inhaled, oral, topical cream) – suppresses the overactive immune response
  • Decongestants – reduces congestion 
  • Benadryl (diphenhydramine) – blocks action of histamine
  • Epinephrine (adrenaline) – dilates the airways, makes breathing easier
  • Immunotherapy – small doses of allergens are injected below the skin or taken under the tongue to desensitize the immune system

Nutritional Factors that Increase Allergic Symptoms

  • Mucous-producing foods including dairy, gluten, sugar, bananas, processed foods, fried foods
  • Pro-Inflammatory foods can include:
    • Dairy, gluten, red meat, tomatoes, potatoes, eggplant, oranges, grapefruit, soy, shellfish, sugar, processed foods, pork, corn, eggs
  • Histamine-containing foods:
  • Deli meats, aged cheeses, fermented foods, canned fish, shellfish, avocado, citrus, tomatoes, alcohol, dried fruits, smoked meat/fish, 
  • 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
    • Vitamin E – sunflower seeds, almonds, spinach, swiss chard, turnip greens, papaya
    • Vitamin A – found in two forms:
  • 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 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

Dr. Lisa’s Wild Collective: get on the waitlist: wildcollectivetoronto.com

Thanks for joining us today!

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.

You can also support us by visiting our Patreon page.

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.

Episode 124: Fine Tune Your Finances (and Teach Your Kids to Save) with Christina Zaharia

In today’s episode, Dr. Lisa talks with financial services professional Christina Zaharia about what you need to know about your money. From budgeting to life insurance to teaching your kids about managing money, we cover all aspects of how you can fine tune your finances and make your money work for you. 

Christina Zaharia is a Financial Services Professional helping families and business owners protect their personal life, business, and assets so they can live comfortably and achieve their future goals. Her expertise lies in understanding your unique situations, goals and finding opportunities and solutions that solve multiple problems. As a business owner Christina Zaharia is passionate about helping other individuals build their own financial services business and create passive income sources. Christina previously worked hard to climb up the corporate ladder; currently she is growing her business while taking care of her family and personal life.

In today’s episode, Dr. Lisa and Christina discuss:

  • How to stick to a budget by frequently tracking your expenses and how you spend your money
  • The importance of not leaving your finances in your partner’s hands
  • What numbers you need to know
    • Your financial independence number for comfortable retirement and emergency fund
    • Rule of 72 to find out how long it will take your money to double
  • The types of insurance to consider to protect yourself and create a legacy
  • How to stop drowning in your debt
  • How to make managing your finances more fun
  • The importance of having visual tools as a fun way to teach your kids about money and budgeting
  • The difference between allowance and rewarding your kids for responsibilities around your home
  • The importance of teaching your kids to split their allowance in thirds – for wants, for saving and for charity
  • The benefit of getting your kids’ life insurance
  • How to pay yourself first
  • Other resources include Flip app to price match your groceries, Mr. Finance on YouTube and Til Debt Do Us Part TV show with Gail Vaz-Oxlade

Connect with Christina and join her free webinars at https://financialfinetune.com/

Today’s Mama Must-Have:

Dr. Lisa is a big fan of Wordle for a brain workout.

Christina is a big fan of Wet Wipes, even as a mom of older kids.

Thanks for joining us. 

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!

You can also support us by visiting our Patreon page.

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.