In this episode, Dr. Lisa and Dr. Toni discuss their current bedtime routines, as well as what has helped in the past. Sleep can be tricky as a perimenopausal or menopausal mama, with insomnia and disturbed sleep from your kiddos. Your kids need a bedtime routine and so do you! It doesn’t have to be complicated or long – listen in to get tips on how to create your optimal bedtime routine for your best night’s sleep.
In today’s episode, we cover:
What works for our current bedtime routines, including nutrients, herbal teas and supplements
What has worked in the past that we no longer need for a good night’s sleep
What doesn’t work before you go to bed, including exercising, eating or feeling stressed before bed
What we need to do during the day to feel the benefits at nighttime
How to start creating your bedtime routine for your best sleep
Dr. Lisa loves her home exercise equipment: mini bands, exercise ball, pilates mini ball, free weights, yoga mat, resistance bands
Dr. Toni is a big fan of The Work by Bryon Katie and her podcast At Home with Byron Katie – a profound way of questioning your thoughts, especially around your relationships.
What Else is Happening?
Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
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.
In this episode, Dr. Lisa talks with spiritual and somatic movement coach Sharmeen Abeysinghe about what you can do about low libido in perimenopause. Stress and unresolved emotional issues can impact how you behave in the world, especially your sexual expression and libido. Current negative feelings can be related to past trauma and can use up precious energy. Listen in and experience how movement medicine can reignite the pleasure that you deserve.
Sharmeen Abeysinghe is a Spiritual & Somatic Movement Coach for women. Her areas of focus are the interplay between the body, brain, emotional & energetic self; and how we can influence these through movement. Having experienced developmental trauma growing up, and complex trauma in adulthood, Sharmeen has a deep understanding of how trauma can shape your life.
While being an educator for nineteen years, she is adept at simplifying complex information so that it is not only easily digestible, but fun as well! Sharmeen has two brilliant boys aged twelve and nine and is in a committed loving relationship of over twenty years with her loving and supportive husband, Sanka. Sharmeen offers individual & group coaching services through her business MyAlignedLife.ca
Sharmeen is an advocate of total health for all; in herself finds this through movement. Since 2022, she has been exploring and re-finding her connection to Universal Energy Source…. Where she has experienced what can only be described as miracles.
In today’s episode, we cover:
Important causes of your low libido in perimenopause, including stress
How current stress and past trauma can impact your libido
What is movement medicine and how you can experience increased libido as a beneficial by-product of practice
How your need to analyze everything can be related to denying yourself pleasure
The importance of somatic movements practices to increase your connection with your body and your confidence, as well as your ability to experience relaxation and pleasure
How to experience pleasure and your own touch in a non-sexual way
The importance of slowing down and moving mindfully
How research links mindfulness with sexual function in women
Free Align into Wealth Frequency 5-day Challenge (begins May 8, 2023):
Today’s Mama Must-Have:
Dr. Lisa is a big fan of Bee keeper’s naturals propolis throat spray and gargling
What’s Else is Happening?
Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
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.
In this re-released episode from 2022, Dr. Lisa talks to pharmacist and Certified Menopause Practitioner (NCMP) Teresa Isabel Dias about how to support vaginal and urinary health in perimenopause and menopause. Genitourinary Syndrome of Menopause (GSM) impacts up to 80% of women and can be an embarrassing result of the hormone fluctuations. It can start in perimenopause causing: vaginal dryness, pain with or without sexual intercourse, burning, irritation, frequent urinary tract infections, urinary urgency and discomfort. Learn how you can address and reverse symptoms of GSM; you don’t have to suffer!
“Do not let your vagina ruin your marriage” – Teresa Isabel Dias
Teresa Isabel Dias is a registered pharmacist with over 25 years of professional experience in community pharmacy and drug information in Toronto.
In 2013 she became a Certified Menopause Practitioner (NCMP) through the North American Menopause Society (NAMS) and founded MenopausED to help women navigate the change.
Teresa raises awareness about menopause, provides education, and supports women in midlife (40+). She helps women understand what’s going on in their bodies and minds during the menopause transition to decrease fear and anxiety about this natural but sometimes challenging phase of life. She educates women about healthy lifestyles and symptom management options so women can make informed decisions about their care to improve quality of life, relationships, and work.
Teresa has delivered education and training to the Royal Bank of Canada, Maple Leaf Foods, the University of Waterloo, University of Toronto, Brock University, Stantec, Women in Government, and other major employers and associations. I have also written and presented to several pharmacy associations and the Pharmacy Practice + Business magazine.
In this episode, Dr. Lisa and Teresa cover:
The importance of awareness and education around symptoms you may experience in perimenopause and menopause
How lower levels of estrogen in perimenopause and menopause can change the cells of your vagina and vulva
The role of lubricants and moisturizers to deal with vaginal dryness and pain with sex
Why Teresa recommends silicone based lubricants and doesn’t recommend using cooking oil as a lubricant
The role of hyaluronic acid and vaginal estrogen to address vaginal estrogen
What to look for in a compounding pharmacy when looking for vaginal estrogen products
How seeing a pelvic floor physiotherapist can help with vaginal pain and reduce urinary symptoms
Why you should not douche!
You can connect with Teresa at https://menopaused.org/ and find the Please Yourself – Six Tips For An Easier Menopause guide. Her IG handle is: @menopausedtid
Today’s Mama Must Have:
Dr. Lisa is a big fan of using red light bulbs and night lights.
Teresa loves doing at least 5 minutes of stretching before bed to improve sleep.
What else we’re up to:
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Dr. Toni’s next HypnoBirthing class series starting in April – for more info on a free online masterclass to reduce fear and anxiety around birth, go HERE.
Thank you 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!
In this episode, Dr. Toni discusses how setting and enforcing boundaries is essential to prevent burnout with Dr. Liz Bolen. If you are exhausted and find yourself automatically saying yes when you mean no, it’s time to look at your boundaries. Too many of us put the needs and feelings of others ahead of our own. It’s time to reclaim your space and energy, instead of hoping and wishing that someone will do it for you.
Dr. Liz Bolen is a naturopathic doctor and the founder of the Bolen Health Institute. Liz is a wonderful guide on the journey of bridging science, medicine and magic in the field of Quantum Healing. Feeling trapped and a black sheep all her life, Dr. Liz fostered her inner resilience by pushing herself to find freedom that allows her to thrive. The poster child for perfectionist and overachiever, Dr. Liz has adopted imperfect action and finds triumph through wielding the magic of being high functioning. She is a truly authentic soul that sees everyone’s inner magnificence and listens nonjudgmentally while holding a sacred space for transformation. She has the ability to call people out for their BS as she compassionately guides people forward, despite themselves, to guarantee their success.
In today’s episode, we cover:
The difference between putting a wall up and setting healthy boundaries
Why listening to yourself is the foundation for having healthy boundaries
The magic formula for setting and enforcing boundaries
How no is a complete sentence
Why you are responsible for being clear with conditions and consequences in order to create safety and respect around your boundaries
How feeling anger and experiencing drama and chaos relates to your boundaries
Why 99% of boundary breaks are about you
The importance of re-programming yourself out of being a good girl
Dr. Liz recommends locking out time for yourself at least one day a week
Dr. Toni is a big fan of overnight chia pudding jars for a quick healthy breakfast at home or to go
What’s Else is Happening?
Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is this month. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
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.
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