In this episode, Dr. Toni discusses why it’s so important for perimenopausal mamas and their kids to get enough iron. Iron deficiency is the most common micronutrient deficiency worldwide and is crucial for optimal energy, mental health, sleep and brain function.
What is the Difference Between Iron Deficiency and Anemia?
Iron deficiency is a broad term and refers to low iron stores that do not meet the body’s iron requirements, regardless of whether anemia is present or not.
Iron deficiency anemia is when hemoglobin levels fall below the laboratory reference range.
Iron deficiency without anemia is when iron storage falls below ideal levels, but anemia is not present.
What are the Top 5 Reasons Why Iron is so Important?
Reduce fatigue and increase energy
Iron helps move oxygen from your lungs to the rest of your body and helps your muscles store and use oxygen
Reduce heavy periods
low iron can impact your clotting and be a factor in your heavy periods, creating a vicious cycle
Mental Health
Being anemic can increase your risk of a mental health diagnosis and can increase your risk of experiencing an anxiety disorder, depression, psychotic disorders
Taking iron supplements if you’re anemic can reduce your risk of developing psychiatric disorders
Taking iron supplements of iron if you’re not anemic can decrease the risk of future mental health diagnoses
Anemic mothers were less responsive and had negative feelings towards their children than non-anemic mothers
Low hemoglobin is associated with postpartum depression
Low ferritin is linked with more severe depressive and anxiety symptoms
Brain and cognitive performance
Iron deficiency (with and without anemia) has been connected to poor cognitive performance in adolescents
Low maternal iron intake at the time of conception is associated with a greater risk of autism in the offspring
Low iron intake during the second trimester has been shown to increase the risk of schizophrenia in the offspring by 30%
Infants born with low serum ferritin have been shown to have poorer recognition memory, poorer school performance, difficulty with planning and attention and a higher risk of cognitive and socio-emotional problems including anxiety and depression into young adulthood
Sleep and restless legs
Being anemic can increase your risk of a mental health diagnosis and can increase your risk of experiencing a sleep disorder
Taking iron supplements if you’re anemic can reduce your risk of developing a sleep disorder
Restless Leg Syndrome is associated with low iron levels
What are the Signs and Symptoms of Iron Deficiency?
Pale skin
Fatigue
Cold hands and feet
Slowed growth and development
Poor appetite
Abnormally rapid breathing
Behavioral problems
Frequent infections
Unusual cravings for substances like ice, dirt, paint or starch
How can you Test your Iron Status?
Blood work can test for levels of:
hemoglobin (as part of the Complete Blood Count)
circulating iron and transferrin saturation – needs to be above 20%
ferritin (iron stores) – needs to be above 35
You can still be iron deficient if your levels of the above fall within the lab’s reference ranges!
How can you prevent iron deficiency in yourself and your kids?
Serve iron-rich foods – after beginning your baby on solids
Don’t overdo milk
Enhancing absorption – with foods rich in acid like vitamin C (ascorbic acid), such as citrus fruits, cantaloupe, strawberries, bell pepper, tomatoes and dark green vegetables, or apple cider vinegar.
Consider iron supplementation – unfortunately, an iron-rich diet does not provide enough iron to correct iron deficiency or anemia
Food Source:
Iron content (in mg Fe) per 100 g
Animal sources (bioavailability about 20%)
Liver (pork or veal)
18
Dry beef
9.8
Shells
8.0
Egg yolk
5.5
Beef fillet
2.3
Trout
2.0
Chicken
0.7
Plant sources (bioavailability about 5%)
Wheat bran
16.0
Sesame seeds
14.6
Soy beans
9.7
Lentils
8.0
White beans
7.0
Dried apricots
5.2
Spinach (limited due to oxalate content)
2.7
Whole grain bread
2.4
Green beans
1.0
Source: SPOG Pediatric Hematology Working Group
Today’s Mama Must Have:
Dr. Toni is a big fan of aloe gel to soothe the skin.
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 happening this fall. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Meetup 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 re-release from June 2020, Dr. Toni and Dr. Lisa discuss: the benefits of some stress in your life; how stress becomes toxic; and how it impacts your libido, energy, mood, memory, immunity and more. Discover how to test for stress hormone imbalances and what you can do about is using lifestyle changes, meditation, exercise, nutrition, herbs and more.
In this episode, we cover:
What stress is and why you need good stress
How your adrenal glands work
What cortisol, your main stress hormone, does in your body
How you can test your adrenal function
How you can decrease toxic stress and the negative impact of stress on your hormones and health
Why is stress important to talk about?
There are downstream effects in body from stress, including hormonal changes
Stress is related to up to 90% of all illness
Chronic stress is linked to the six leading causes of death in the U.S.: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver and suicide
More than 75 percent of all physician office visits in the U.S. are for stress-related ailments and complaints
Your ability to handle stress can be impacted by: events in your childhood; genetics; and tendencies and learned behaviours from your family and loved ones.
How Some Stress Can Serve Us In the Short-Term
Stress can be both physical and emotional. Not all stress is bad!
Why do you have stress? You need it to survive!
If you came across a predator like a bear in the wild, the fight or flight response (sympathetic nervous system response) kicks in the release of adrenalin and results in:
Heart rate and blood pressure increases
Blood vessels dilate to increase blood flow to large muscles (arms and legs)
Pupils dilate to see more clearly
Blood flow to your core organs of digestion is shut down since it’s not a priority
Reproduction and fertility is on hold so your energy is focused on immediate survival
Ideally, stress is temporary, allowing your stress hormones to go down and your body has time to recover and repair.
When Stress Becomes a Problem
Stress can become chronic when you are presented with one stressful situation after another and don’t have time to recover. It is important to note that it can be triggered by perceived threats or actual threats. Stress can build up and be too much for your system to handle, especially if you’re experiencing a combination from different sources like:
Being stuck in traffic
Running late for work
Doing a presentation at work
Not getting enough sleep
Managing kids and home life
Dealing with sick kids or ill parents
Good stress has positive effects in your body!
When stress is very temporary and you’re looking forward to something that gives you “butterflies” in your stomach, like going for a job interview, writing an exam or going on a date, it can be a good thing for your body!
Good stress can:
trigger feelings of reward in your brain after it is over
support your immune system by increasing heat shock proteins
increase your wound healing ability and effectiveness of vaccination
increase your resistance to infection and cancer
reduce inflammation and allergic reactions
boost your energy
support your productivity (to a point)
control your sleep-wake cycle
regulate blood pressure
manage how your body uses carbs, fats and protein
Sources of stress can include:
Mental (worry, anxiety, depression, past trauma)
Chemical (medications, heavy metals, toxic chemicals, mold exposure, chronic bacterial or viral infection)
Physical (dehydration, vitamin deficiency, fasting, pain, injury, structural misalignment, lack of sleep, time zone change)
What are your adrenal glands and what do they do?
Your adrenal glands are triangular-shaped glands located above your kidneys that produce your stress hormones: adrenaline and cortisol (among other hormones as well).
Cortisol reaches its’ maximum level 15 minutes after a stressful situation occurs and:
Increases gluconeogenesis (increases blood sugar levels breaking down glycogen in liver)
Decreases insulin sensitivity
Decreases growth hormone
Decreases T3 thyroid hormone
Decreases your immune system and inflammatory response
Increases fat and protein metabolism
3 phases of the stress response curve:
Alarm phase – adrenalin increases then decreases after acute stress
Resistance phase – cortisol increases and stays high with longer term stress, like work or school deadlines, car accidents, illness or death of loved ones
Can have you feeling hot and wired with issues like:
Too much nervous energy and unable to wind down
Feeling warm or hot
Sweating at night
Different parts of your body feeling red and inflamed
High blood pressure
Weight gain in the mid-section
Needing caffeine or sugar to increase your energy and keep going
Needing alcohol to unwind in evening
Getting sick as soon as you relax or go on vacation
Exhaustion phase – cortisol decreases as you get into burnout
Can have you feeling cold and tired with issues like:
Fatigue and exhaustion
Feeling weak
Get dizzy upon standing
Experiencing low blood sugar
Dark circles under the eyes
Tongue and face appear pale and puffy due to retaining water
Are you stuck in the Resistance phase of the stress response curve?
How do you make the “Resistance” phase of stress tolerable instead of toxic?
Chronic stress can be manageable with enough personal resources and support system
Tend and befriend
Spending more time feeling zen and relaxed in the spa in your mind (parasympathetic nervous system) instead of staying in the emergency room in your mind (sympathetic nervous system)
Toxic stress can happen when you don’t have personal resources and/or support system to deal with it and can result in:
uncertainty and feeling lack of control
physical and mental illness
Your normal daily/diurnal cortisol curve:
Cortisol is highest in morning in response to morning light, giving you energy to get up and take on the day
It decreases over the day and has an inverse relationship with melatonin (your sleep hormone)
If cortisol is high at night, then melatonin can’t be properly produced and released by pineal gland
The World Health Organization (WHO) is bringing attention to the problem of work-related stress. WHO is updating its definition of burnout in the new version of its handbook of diseases, the International Classification of Diseases (ICD-11) which will go into effect in January 2022. The WHO:
specifically ties burnout to “chronic workplace stress that has not been successfully managed”
defines burnout as “feelings of energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and reduced professional efficacy.”
Chronic toxic stress causes your brain to change!
It shrinks your hippocampus and impairs memory
It weakens the connections in your prefrontal cortex (your rational self) to decrease your concentration, focus, impulse control, decision making ability, regulation of stress response
It increases activity in your amygdala resulting in more hypervigilance, more sensitivity and reactivity to stress (like a toddler having a tantrum)
It induces cerebrovascular changes and increases: neuro-inflammation, oxidative stress and blood brain barrier permeability resulting in brain fog, mood disorders and accelerated aging of your brain tissue.
Other negative health effects from chronic toxic stress include:
Weight gain in midsection
Blood sugar issues and increased risk of diabetes
IBS including gas, bloating, constipation and/or diarrhea
Reflux and heartburn
Muscle tension and headaches
Insomnia
Reduced immunity
Mood disorders
Increased blood pressure
Lower bone density
Accelerated aging
How are your hormones impacted by stress?
You need the appropriate amount of cortisol for your thyroid to work properly
If stress and cortisol levels are high, you can’t make enough of your other sex hormones like testosterone and progesterone causing:
How do you find out what is happening in your body?
Testing for stress hormone imbalances includes:
Orthostatic hypotension
Pupillary response
Questionnaires like Identi-T Stress Assessment
Lab tests for adrenal function
Urine – DUTCH and CHI testing for cortisol production and breakdown plus other hormones, multiple samples throughout the day (4 or 5 point testing)
Saliva – multiple samples throughout the day (4 or 5 point testing)
Blood – cortisol AM is of limited value, best for testing thyroid function
How do you keep stress tolerable instead of toxic? How can you prevent burnout?
Keep a regular daily routine
Sleep – aim for at least 7 hours, avoid screens at night, use blue-blocker glasses
Get enough natural light and sunlight during the day
Get in the right types of exercise at the right time of day, avoiding over-exercising
Avoid unhealthy coping mechanisms like alcohol, caffeine, sugar
Stay hydrated and consider adding pinch of salt in water
Practice mindfulness, meditation and journaling to reduce: worry, negative thoughts and rumination
Get therapy or counselling from a psychologist or psychotherapist. Also, take advantage of the Government of Canada’s free online mental health portal, Wellness Together Canada, to access free online mental health resources and support, including access to therapy, apps, meditations and more.
Talk to your Naturopathic Doctor or licensed healthcare practitioner about taking supplements such as: vitamin C, B vitamins, magnesium, adrenal glandulars, and adaptogenic herbs like: Siberian ginseng, ashwagandha, rhodiola, holy basil, licorice, maca, reishi, cordyceps, shatavari, schisandra.
Get outside: walking in nature and practice “Forest Bathing”.
Today’s Mama Must Have –
Dr. Toni enjoys Traditional Medicinal’s Stress Soother Tea to relax and get into the “spa” state of mind.
Dr. Lisa likes Traditional Medicinal’s Chamomile with Lavender Tea, and their Lemon Balm Tea to wind down in the evening.
Thank you for joining us today!
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 happening this fall. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Meetup 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 chats with Lisa Kricfalusi, of Stay Unbounded, about the benefits of cold water exposure. Did you know that you can use cold water to help boost your mood, immune function and metabolism? Dr. Lisa has been taking daily cold showers for over 1.5 years now and has definitely noticed an improvement in her focus, stress resiliency, outlook, immunity and body composition. Find out why there is almost nothing better you can do in two minutes that is more beneficial for your body than a cold water plunge!
Lisa Kricfalusi’s obsession with water and health started as a young girl swimming in lakes and pools in Ontario, Canada. Her affinity for water only started to grow as she began training nationally at ten years old. This led to an eleven year national swim career in synchronized swimming and traditional racing, eventually coaching provincially as well as nationally. Lisa graduated in 2013 with a Bachelor degree in Kinesiology and Health Science, then became a yoga instructor, breathwork facilitator, hydro therapist, and cold exposure therapist. Since graduating, Lisa has worked with organizations such as the Pan American Games, Red Bull Canada, Republic Live, Canadian Sport Institute of Ontario, Boys & Girls Club, Canadian Physical Literacy Boards and RBC Sports Committee.
Lisa has been practicing cold exposure since she was a little girl, inspired by spending summers with her family in Finland. She has since developed a unique approach to cold exposure involving intention setting, breathwork, and a progressional practice ending on gratitude. Inspiring cold exposure communities everywhere, Lisa has made it her life’s purpose to dedicate herself to this work making this method available and accessible.
In today’s episode, we cover:
The benefits of cold water therapy and why shivering is good for you
Hormetic challenge
Mood elevation
Regulates inflammation
Increases immune function and metabolism
How to start your cold water therapy with cold water showers
The importance of defining your why or purpose behind cold plunging
How to use breathing and sound or music to practice your cold water therapy
The latest research showing what length of time required for you to get results
Who shouldn’t be doing cold water therapy
The importance of ending with hot water before bed and not practicing cold water therapy within 3 hours before bed
You can connect with Lisa on Instagram and Facebook @stayunbounded or email info@stayunbounded.com
Lisa likes using a positive reward system of stickers to encourage good habits.
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 happening this fall. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Meetup 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!
Get your ticket for Dr. Lisa’s 5-Day Virtual Cold Shower Challenge HERE! Starts Aug 8th and kicks off with a workshop held by Lisa Kricfalusi of Stay Unbounded!
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 part 2 of a 2 part episode series, Dr. Toni continues a conversation on the impact of trauma on parenting with social worker Jinelle Watson. They discuss triggers for experiencing trauma responses, automatic reactions that can impact parenting, and how guilt, shame and judgment can follow. Listen in to learn what therapy can look like and how you can take the first steps towards shifting your parenting and trauma responses.
Jinelle Watson is a registered social worker who holds a Masters in Social Work with a clinical designation in Calgary, Alberta. She has been working in the field of mental health for over 8 years. During her pregnancy, she developed a passion for understanding the impacts of pregnancy and postpartum on gestational and non gestational parents and their families. With her daughter being born in 2020 she has developed a special level of empathy for life with a new baby during a global pandemic. Prior to the birth of her daughter in 2020, Jinelle specialized in sexual trauma therapy and she has built on this experience by completing her perinatal mental health certification.
Jinelle’s approach to therapy comes from an anti-oppressive, and person-centered lens. She is experienced in supporting individuals and families through areas including but not limited to depression, anxiety, big T and little t trauma, PTSD, addictions, grief and loss, sexuality, gender identity, self-image and self-worth. Jinelle primarily uses techniques from Mindfulness Based Therapy, Sensor Motor based Psychotherapy, Art based therapy, Dialectical Behaviour Therapy, and Feminist Therapy.
In today’s episode, we cover:
Potential triggers for a trauma response
Including specific pitch, tone, level of sound, possibly created by one or more of your kids
Interactions with your own parents, especially if they are part of your support network as a parent
Social media and mainstream media
How your instincts and automatic default reactions can create different feelings, including shame, guilt and judgment
How you can use rupture and repair to shift how you parent
The importance of giving yourself permission to make mistakes in parenting
How to find the right mental health professional for you
The importance of safety and stabilization, in addition to processing and healing, in trauma work
The importance of not forcing therapy on yourself or your kids if they are not ready
How you get to decide your growth or gain from working on your trauma responses
The importance of being curious about your behaviour, thoughts, body sensations without judgment or analysis
How curiosity towards yourself can be the first step to increasing your window of tolerance
The importance of boundaries and saying no
You can connect with Jinelle at https://www.jinellecounselling.com/ for a free consultation or Moss Postpartum House on Instagram @moss_postpartum_house
Today’s Mama Must-Have:
Dr. Toni is a big fan of RuPaul’s Drag Race and their quote at the end of each episode: “If you can’t love yourself how in the hell are you gonna love somebody else?”
Jinelle finds building community to experience love and support from others essential.
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 happening this fall. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Meetup 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 part 1 of a 2 part episode series, Dr. Toni discusses the impact of trauma on parenting with social worker Jinelle Watson. They review how both big T and little t trauma can create different stress responses, and how the pandemic, hormone fluctuations and different aspects of parenting (hello, sleep deprivation!) can lower your window of tolerance. Whether you know you are experiencing the impact of trauma or are not sure, this episode is a must listen!
Jinelle Watson is a registered social worker who holds a Masters in Social Work with a clinical designation. She has been working in the field of mental health for over 8 years. During her pregnancy, she developed a passion for understanding the impacts of pregnancy and postpartum on gestational and non gestational parents and their families. With her daughter being born in 2020 she has developed a special level of empathy for life with a new baby during a global pandemic. Prior to the birth of her daughter in 2020, Jinelle specialized in sexual trauma therapy and she has built on this experience by completing her perinatal mental health certification.
Jinelle’s approach to therapy comes from an anti-oppressive, and person-centered lens. She is experienced in supporting individuals and families through areas including but not limited to depression, anxiety, big T and little t trauma, PTSD, addictions, grief and loss, sexuality, gender identity, self-image and self-worth. Jinelle primarily uses techniques from Mindfulness Based Therapy, Sensor Motor based Psychotherapy, Art based therapy, Dialectical Behaviour Therapy, and Feminist Therapy.
In today’s episode, we cover:
What is little t and big T trauma
How little t trauma can impact you to a greater extent than big T trauma
The pros and cons of getting a diagnosis of PTSD
What it can look like to get counselling to address your trauma
How your personality can impact you might experience trauma
What is the window of tolerance and how parenting, hormone fluctuations, sleep deprivation and the pandemic lowers your window
For more info on postpartum depletion, see Episode 123
The different trauma responses you could experience, how you don’t anyways get to choose what you experience and how those responses are helpful
Why you can’t prevent trauma experiences and how helicopter parenting negatively impacts your kids
How to you can reduce how your kids experience trauma with communication
For more info on conversations with your kids about sex, see Episode 98
You can connect with Jinelle at https://www.jinellecounselling.com/ for a free consultation or Moss Postpartum on Instagram @moss_postpartum_house
Today’s Mama Must-Have:
Jinelle likes the Instagram account @kids.eat.in.color to support her kid’s nutrition.
Dr. Toni is a big fan of the grief-focused podcasts Healing with David Kessler and Here After with Megan Devine.
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 happening this fall. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Meetup 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. Lisa’s Wild Collective in Fall 2022: get on the waitlist: wildcollectivetoronto.com
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 2020, Dr. Lisa and Dr. Toni are talking about a hot topic: hot flashes! Whether you call it a hot flash or hot flush, they can be an annoying and uncomfortable symptom that you may start to experience in perimenopause. We discuss: what hot flashes are and why they happen; the potential causes and triggers for your hot flashes and night sweats; and what you can do about them so you don’t have to suffer.
According to research, anywhere from 35%–50% of perimenopausal women suffer sudden waves of body heat with sweating and flushing that last 5–10 minutes.
What is a hot flash?
A hot flash or vasomotor flush can vary from feeling slightly warm to more like a fire from the inside out. They can come on rapidly and last anywhere from 1-10 minutes.
You may get them anywhere from a few times per week to more than 10 times during the day and night. They can be combined with visible flushing with your chest, neck and face turning red, with a little bit or a lot of sweat.
Hot flashes often continue for a year or two after menopause, but in up to 10% of women, they persist for years beyond that. They can disrupt your sleep, which can worsen: fatigue, irritability, anxiety, metabolism, weight control and immune system function.
Why do you get hot flashes?
Although hot flashes have been studied for more than 30 years, no one is absolutely certain why or how they occur. The Centre for Menstrual Cycle and Ovulation Research (CeMCOR) at UBC attributes hot flashes to “estrogen withdrawal”, as their research has found that hot flashes closely resemble an addict’s drug withdrawal due to the hormonal associations and brain effects seen.
Your level of estrogen while in perimenopause is fluctuating and can be unpredictable. When your estrogen level drops from normal to low or high to normal, it can trigger a hot flash in your body.
Estrogen drops can trigger the release of your stress hormone norepinephrine, as well as other stress hormones and brain neurotransmitters. Norepinephrine narrows the range of body temperature where you feel comfortable (also called your thermoneutral zone) so you’re more sensitive to both heat and cold.
A hot flash is a vasomotor symptom where your blood vessels dilate to release more heat because of the narrowing of your thermoneutral zone.
Causes of hot flashes can include:
Blood sugar imbalances that can trigger your stress hormones, resulting in you feeling hot and wired
High stress and cortisol levels that can worsen night sweats
Inadequate detoxification through your organs of elimination or emunctories. Things that can make your hot flashes worse by negatively affecting your body’s ability to detox include:
smoking, constipation, being overweight, not exercising and not sweating (via exercise and sauan usage)
Triggers are different for each women. It is useful to keep a hot flash journal, tracking your potential triggers such as:
Hot drinks, caffeine, alcohol
Sugar, spicy foods, garlic
Nightshades like tomatoes, eggplant, peppers
Perceived stress or stressful situations
What can you do about your hot flashes?
Avoid your known triggers
Manage your temperature
Turn your thermostat down, put on a fan or A/C
Sleep naked or in loose-fitting breathable cotton
Under-dress during the day and wear layers
Use a breathable weighted blanket like ZonLi, Chilipad or gel pillow
Drink cool or ice water
Use an essential oil spray with peppermint, clary sage, geranium
Manage your stress
Have stress-releasing time EVERY DAY! Be proactive to improve your response to stress
Meditation, yoga, deep breathing, singing, humming
Get a sweat going during the day with exercise, sauna or a hot bath
Include liver-detoxifyng and phyto-estrogenic foods
Ground flaxseeds (can add to chia pudding, smoothies, cereal, yogurt)
Organic fermented soy like miso soup or tempeh
Brassica vegetables like broccoli, cabbage, cauliflower, kale, Brussels sprouts
See a Naturopathic Doctor for hormone testing and individualized treatment including:
Herbs like maca, vitex, black cohosh, sage, red clover, pueraria (Thai kudzu), hops, milk thistle, dandelion, artichoke
Nutrients like berberine, plant sterols, N-acetyl cysteine, magnesium, vitamin E, L-glycine
Acupuncture
Homeopathy
Bio-identical hormone creams
Natural progesterone has been shown in recent research to be safe and effective for hot flashes and night sweats, avoiding some of the adverse effects of classic estrogen therapy or synthetic estrogen with synthetic progesterone (progestin)
Today’s Mama Must Have:
Dr. Toni has a favourite oat and fruit bar recipe for a quick and easy breakfast or snack that Frankie loves:
Dr. Toni’s Banana and Fruit Breakfast Bars
3 ripe bananas
1 cup chopped apricots, cranberries, dates and/or prunes
2 cups rolled oats
1 cup sunflower and/or pumpkin seeds
1 cup milled flax seed
⅓ cup olive oil
1 tsp vanilla
Mash bananas and combine with fruit and oil. Add remaining ingredients and mix well. Spread onto a pan or cookie sheet and flattened with a fork. Bake at 375oF for 10-15 minutes until slightly browned.
Dr. Lisa found a tasty gluten-free beer called Glutenberg to enjoy in moderation on hot summer days.
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.
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.
In this episode, Dr. Lisa chats with Stephanie Muskat from Compassion in Caregiving how to navigate the challenges that come along with looking after a child, parent or loved one with a chronic illness or medical diagnosis. Stephanie shares ways to move through the guilt and overwhelm, along with support systems and programs out there for caregivers themselves. She also reviews creating an active care plan to do before a loved one becomes ill or passes away to prevent unnecessary stress and decision fatigue.
In this episode, Dr. Lisa and Dr. Toni are discussing a potential root cause for digestive symptoms like bloating and gas called Small Intestinal Bacterial Overgrowth, otherwise known as SIBO.
SIBO = Small Intestinal Bacterial Overgrowth
-abnormally large numbers of commensal bacteria are found in SI
-bacteria is fed by carbohydrates and produces excess amounts of gas – hydrogen, methane, hydrogen sulfide
-bacterial overgrowth interferes with proper digestion and absorption of nutrients
-gas interferes with proper bowel motility, resulting in constipation and/or diarrhea
Up to 84% of people with IBS also have SIBO, so it’s thought to be an underlying cause
Symptoms of SIBO can include:
Bloating
Gas
Abdominal pain/cramps
Constipation, diarrhea or alternating
heartburn/reflux
Nausea
Food sensitivities
Fatigue
Headaches
Joint pain
Brain fog
Malabsorption issues like anemia, chronic low ferritin (iron stores), fat soluble vitamin deficiency like vitamin D deficiency
Skin issues like eczema, rosacea
Inflammatory conditions like pancreatitis, interstitial cystitis, prostatitis
What causes SIBO?
Conditions affecting intestinal motility and damage to MMC (migrating motor complex), including thyroid issues, concussions, head injuries, chronic high blood sugar
Acute gastroenteritis from food poisoning or “stomach flu”
Use of proton pump inhibitors (PPI) acid inhibiting medications
Low stomach acid, pancreatic enzyme and bile secretion
Ileocecal valve dysfunction, resulting in reflux of colonic bacteria into small intestine
Complications of abdominal surgery, including gastric bypass for obesity and gastrectomy to treat peptic ulcers and stomach cancer, postoperative loop, stricture or fistula
How do you know if you have SIBO?
IBS symptoms get worse when you take a probiotic, especially with a prebiotic
IBS symptoms might get better after antibiotic treatment for another infection
Symptoms worse after eating more fibre – veggies like broccoli, fruit like apples
How can you test for SIBO?
Breath test = most common method of testing for SIBO
-fasting after fibre restricted eating day before
-provocation with lactulose non-absorbable sugar
-breath sample every 20 minutes over 3 hours, tested for levels of hydrogen, methane, hydrogen sulfide in the gas in the sample tube
Small intestinal aspirate culture = currently the gold standard test for bacterial overgrowth. To obtain the fluid sample, doctors pass a long, flexible tube (endoscope) down your throat and through your upper digestive tract to your small intestine. A sample of intestinal fluid is withdrawn and then tested in a laboratory for the growth of bacteria.
Possible alternative: a course of specific antibiotics to see if you’re successful in reducing your symptoms may also be a way to assess if you have SIBO
Comprehensive Approach to Addressing SIBO:
Liver and gallbladder support eg. NAC, dandelion, artichoke, beets, green tea
Herbal or specific prescription antibiotic to lower bacteria levels eg. rifaximin, specific garlic, oregano extracts, berberine, myrrh, thyme, goldenseal, enteric coated peppermint oil
Digestive support for stomach acid, pancreatic enzyme, and bile production, leaky gut eg. bitters like gentian, L-glutamine, NAG, lemon water or D-limonene, topical castor oil pack
Motility support – prescription or nutritional eg. prucalopride, ginger, 5-HTP, acetyl L-carnitine, Iberogast, spacing at least 3+ hours between eating
Elemental diet – liquid diet for at least 2 weeks to starve and kill off bacteria
Biofilm disruptors like NAC, black cumin, ALA
Today’s Mama Must-Have:
Dr. Lisa loves using apple cider vinegar before meals, as well as adding lemon and lime zest to salads, coleslaw and in water to support her digestion.
Dr. Toni is a big fan of the wet sock treatment to support immune health, especially at the first sign of a cold.
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 happening this summer. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Meetup 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. Lisa’s Wild Collective in Fall 2022: get on the waitlist: wildcollectivetoronto.com
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 today’s episode, Dr. Lisa discusses everyday tools for feelings and kindness with educator Tara Gratto to support parents. As parents, we have a whole range of feelings and our patience is tested over and over. Social and emotional intelligence is a skill like learning a language – it needs to be practiced! Listen in to learn more.
Tara Gratto M.S.Ed, MA, OCT is the founder of Raising Resilient Children. A long time educator and former preschool owner, she supports parents with tools and skills for feelings, kindness and everyday mental well-being. Her signature framework, the Language of Kindness makes parenting easier while fostering connection and building essential life skills with children. Tara focuses on supporting busy parents with tools for today, tomorrow and life.
In this episode, we cover:
How to lose your cool less
What you can do in the moment when you are losing your cool
Awareness of triggers (where and when?)
Breathe and counting backwards from 10 or 5 (model tools for emotional regulation to your kids)
Five Finger breathing, Butterfly breathing or Dragon breathing
Name it to Tame it
The principles of the Language of Kindness
kindness to self (your inner voice and self-confidence)
kindness to others (how we treat each others in calm and conflict)
kindness to the planet (to encourage thinking about food and consumption)
Setting yourself up for an action plan to deal with big feelings
Connect with Tara and access her free workshops for parents HERE.
Today’s Mama Must-Have:
Dr. Lisa is a big fan of having a public library card to get books and DVDs
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 by registering HERE.
Join Dr. Lisa’s new Meetup 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-release episode from January 2021, Dr. Lisa and Dr. Toni discuss: the different types of hair loss, causes, lab tests to consider and solutions that can work for women in perimenopause who are experiencing hair loss. It’s important to recognize that some hair loss is normal but unfortunately, abnormal hair loss is common. Up to 50% of women will experience significant amounts of hair loss in their lifetime.
What is Normal?
Loss of 50-100 hairs on average per day
No change in hairline/scalp you can see; pony tail still same size
3-4 months postpartum:
you don’t lose hair during pregnancy; make up for it at this time
normalizes at around 6-12 months postpartum
The Stages for Hair Follicles:
Anagen – active growth phase lasting 2-7 years
Catagen – brief transitional phase where fibre stops growing
Telogen – rest phase lasting 3 months where old hair pushed up to skin surface then shed
What is Abnormal?
Losing more than 100 hairs per day when not postpartum
Change in your hairline with more scalp visible
Telogen effluvium: temporary hair loss after stress, shock or traumatic event
Type of Hair Loss:
Genetic – progressive gradual reduction in your hair volume, can make your hair follicles more susceptible to reactive hair loss
Reactive – also known as telogen effluvium, temporary hair loss
Causes of Hair Loss:
Nutrient deficiencies: low iron, vitamin b12, protein intake
Low thyroid function: Hypothyroidism or Hashimoto’s autoimmune thyroiditis
Your thyroid gland helps to regulate your body’s metabolism by controlling the production of proteins and your tissue use of oxygen. Any thyroid imbalance can therefore affect your hair follicles.
If hypothyroidism is left untreated it may result in anemia or iron deficiency
Stress, shock or traumatic event
Can negatively impact your estrogen levels which can impact hair loss
Raises your androgen levels, disrupts your scalp health causing dandruff, negative impact on your digestion
Can negatively impact your thyroid function
Leaky gut, celiac disease and eating gluten – see Episode 8 for more info on gut health
Damaging hair dye or other hair care products that weigh your hair down
Traction alopecia: caused pulling hair back tightly (eg. ponytail, bun or braids) and weakening hair follicles
Hormone changes and imbalance
Perimenopause with lower estrogen
PCOS with high androgens and insulin resistance
Caloric restriction:
Excessive fasting
Cleanses with low protein intake
Eating disorders
No or low carb intake
Laboratory Testing You Can Consider To Determine The Cause of Your Hair Loss:
Nutrient testing
Iron panel – hemoglobin, ferritin, iron and transferrin saturation levels
Vitamin B12
Celiac screen
Food sensitivity testing
Thyroid panel (TSH, free T4 and T3 plus thyroid antibodies) – see Episode 42 for more info
Autoimmune testing
Hormone testing
adrenal/cortisol
hormone panel with estrogens and androgens
Blood sugar testing
Insulin and glucose levels when fasting
Hemoglobin A1C
Glucometer or continuous blood sugar testing at home
What you can do about it?
Biotin: does it really work?
Found in eggs, fish, meat, seeds, nuts, sweet potatoes, broccoli and cauliflower
Can impact accuracy on certain lab testing like thyroid hormone tests
Too much can worsen cystic acne and affect your absorption of vitamin B5, which is needed for skin health
Your hair is made of protein, so adequate intake of protein rich foods is essential
Palm sized portion with lunch and supper
Aim for a total intake of 1 gram per kilogram of body weight daily
Complex carbohydrates provide your hair with the energy it needs to grow
Carrots, sweet potatoes, squash, greens
Other minerals and vitamins: iron, copper, zinc, selenium, vitamin C, B12, D3, essential amino acids l-lysine and l-methionine
Supporting scalp circulation
Head/scalp massage
Exercise, yoga, headstands
Essential oils applied topically to scalp
Thyme, rosemary, lavender, cedarwood in carrier oil of jojoba and grapeseed has been shown to support hair growth in people with alopecia areata
Hair oils can make your hair stronger and protect hair follicles and strands to prevent breakage
Ayurvedic oils and herbs like amla, ashwagandha, brahmi and dashmool can be applied to dry hair for a pre-wash treatment
Work with naturopathic doctor or other medical professional to support hormone and blood sugar balance, improve digestion and leaky gut
Reduce stress: sleep, say no, rest, get help…
After you start a treatment plan, the more you can be calm and patient, the better. Due to the nature of your hair growth cycle, it takes at least 6 weeks to see an improvement. Do your best and give your body some time to regain balance.
Today’s Mama Must Have:
Dr. Toni has been using her bullet journal to get thoughts and to-do lists out of her head so she isn’t thinking about them in the middle of the night! See Episode 11 for more info.
Dr. Lisa loves Cheeks Ahoy unpaper napkins and reusable paper towels to reduce her use of single use products to clean up spills.
Upcoming Events:
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
Join Dr. Lisa’s new Meetup 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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