Episode 115:  Nine Steps to a Healthier Heart in Perimenopause and Beyond

In this episode, Dr. Lisa and Dr. Toni discuss why you need to pay attention to your heart and cardiovascular health as you move through perimenopause into menopause. Learn what research is telling us about how you can reduce your risk of heart attack and cardiovascular disease, one of the main silent killers in women. 

Why is your heart health important?

February is Heart Month in Canada and the United States

Heart disease is the leading cause of death for women in the United States, responsible for about 1 in every 5 female deaths.

A woman dies of heart disease in Canada every 20 minutes. Retrospective research shows that early signs of an impending heart attack were missed in 78% of women. Two-thirds of heart disease research focuses on men.

Women’s heart disease tends to appear in the smaller blood vessels of the heart rather than the major coronary arteries. This means that symptoms might not fit the classic textbook picture of heart disease. Women are more likely to experience chest discomfort (rather than a crushing pain), shortness of breath, fatigue, indigestion or nausea, back or neck pain.  

Angiograms are not effective at diagnosing disease in the smaller blood vessels and stress tests are less sensitive for women.

Women’s hearts are impacted by pregnancy, menopause and hormonal changes throughout their lives.

The decrease in your estrogen levels in perimenopause and menopause can increase your risk of heart disease and stroke. 

See Episode 107 for more information on using estrogen in menopause to support your cardiovascular health

See Episode 61 for more information about cholesterol – cholesterol is a crucial building block for your hormones

9 Steps to a Healthier Heart:

  1. Address your cholesterol, oxidation and inflammation 
    • Quit smoking or don’t start!
  2. Focus on healthy body composition, not just your weight
    • Reduce inflammatory visceral fat around your abdomen
    • Aim for waist circumference of 80cm or 31.5” or less
  3. Increase your fruit, veggies and omega 3 fatty acids
    • Mediterranean diet – more veggies, fruit, olive oil, fish
    • Reduces cardiovascular disease by 25%
    • 2 servings of fish = 300-450mg EPA+DHA
    • Research based intake of omega 3 supplement = 2000-2500mg EPA+DHA
  4. Optimize your blood pressure
    • DASH diet with lower daily sodium intake (1500mg or ⅔ tsp salt)
    • Potassium – dates, bananas, plantain, papaya, raisins, avocado, potato, sweet potato, bok choy, spinach, parsnip, chickpeas, lentils
    • See food sources of potassium HERE 
    • See Episode 10 for Dr. Toni’s Hemp Protein Power Balls
  5. Manage your stress
    • Reduce social isolation and loneliness with community and connection programs like Wild Collective
    • Spending time in nature – 2 hours weekly
  6. Watch your alcohol consumption
    • Maximum intake for women to not increase cardiovascular disease risk is 1 drink daily – 5 oz wine, 1.5 oz liquor, 1 can beer
  7. Be more physically active and less sedentary
    • Less sitting and more standing in the afternoon
  8. Optimize your blood sugar
    • See the above steps!
  9. Enhance your sleep

Lab Testing to Consider:

Cholesterol (or lipid) panel – total, HDL, LDL, triglycerides

Cholesterol particle size including VLDL

Oxidative stress – oxidized LDL, urinary 8-OHdg (8-hydroxydeoxyguanosine)

Inflammation – High sensitivity C Reactive Protein 

Homocysteine – marker for cardiovascular health and B vitamin status

Thyroid panel – TSH, free T4 and T3 – for more info, see Episode 42

Blood sugar – HbA1c, fasting glucose and insulin – for more info, see Episode 45

Food sensitivity testing, Celiac screen

Hormone testing including cortisol levels

Omega 3 Index

Framingham Score for Cardiovascular Risk: 

Heart health calculator

Dr. Lisa’s Super Mom Moment Recipes:

Honey Buttercream Frosting

Almond Flour Cake

Today’s Mama Must Have:

Dr. Toni loves the new Disney animated movie Encanto

Dr. Lisa is a big fan of her Hario cold brew coffee pot

What else we’re up to:

Dr. Lisa’s next Wild Collective group is starting later this spring – get on the waitlist HERE.

Dr. Toni’s next HypnoBirthing class series starting in March – for more info on a free online masterclass to reduce fear and anxiety around birth, click 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!

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 114: Two Years of COVID-19: Research Update and the Possibility of Co-Infections with Dr. Paul Anderson, ND

In today’s episode, Dr. Toni welcomes back Dr. Paul Anderson to discuss what the latest scientific research is telling us about COVID-19 and what it means for you and your family. Their discussion includes the shift from pandemic to endemic, how COVID-19 affects kids and the importance of addressing viral and bacterial co-infections to recover completely and stay healthy.

Previously, Dr. Toni discussed the scientific research on nutrition and COVID-19 with Dr. Paul Anderson in Episode 39 back in September 2020.

Dr. Paul Anderson is a naturopathic doctor and educator with a focus on complex infections,  chronic illness and cancer care, as well as the author of multiple books including “Outside the Box Cancer Therapies” and the upcoming book “Cancer…Living Your Life While You Have It”. In addition to educating clinicians through his website www.ConsultDrAnderson.com and various conferences. He is the host of the podcast Medicine and Health with Dr. Paul Anderson.

In this episode, we cover:

  • The difference between the spread of Delta and Omicron variants of the SARS CoV-2 virus, regardless of your vaccination status or isolation behaviours
  • How more kids are getting the Omicron variant compared to the previous variants
  • The impact of Omicron on kids 0-12 years old compared to you and other adults in general
  • What living with COVID-19 might mean for you and your family
  • What the research now says about your immune response to the vaccine and to virus exposure
  • Why Dr. Anderson considers COVID-19 “the great door opener” and the impact of co-infections like Epstein Barr virus and other lung infections on how you can experience COVID-19
  • What to watch for if you or other family members experience COVID-19
  • Nutrients with scientific research for immune support and ability to address COVID-19 and other viral infections:
    • Vitamin C, vitamin D, zinc, quercetin, probiotics, NAC

Connect with Dr. Anderson and find his newsletter that includes links to research articles, recommended nutrients and dosages at https://dranow.com/

Today’s Mama Must Have:

Dr. Toni is thankful for podcasters like Dr. Paul Anderson who are trusted sources of information we can use to stay healthy…we hope the Perimenopausal Mamas Podcast does the same for you!

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!

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 113: Bedwetting, Bladder and Bowel Issues; Pelvic Health for Kids with Physiotherapists Jenna Dobberthien and Helen Lo

In today’s episode, Dr. Toni talks with pelvic health physiotherapists Jenna Dobberthien and Helen Lo about some embarrassing, yet common, pelvic floor issues that your kids can experience. They discuss bedwetting, constipation, giggle incontinence and overactive bladder issues, and how specially trained physiotherapists can help parents and kids figure it all out.  

Jenna Dobberthien and Helen Lo both graduated with Master’s of Science in Physical Therapy from the University of Alberta, then went on to complete advanced training in pelvic health for women and men and children. Helen is a certified pelvic health physiotherapist. Both Jenna and Helen provide treatment for kids and their parents at Peak Health Kids physiotherapy clinic in Calgary.  

In this episode, we cover:

  • How everyone has pelvic floor muscles to help with core stability, as well as bowel and bladder habits
  • The development of bladder and bowel control in your kids and what to expect with different age ranges for daytime and nighttime
  • The importance of using language to eliminate the negativity your kids might feel around bladder and bowel control
    • You can use the words “leakage” and “wetness” instead of “accidents”
  • How constipation and genetics can play a role with urinary issues in kids
  • What a physiotherapy assessment can look like for your kids, depending on the consent of you and your kids
  • The different types of fun and easy exercises that physiotherapists can give your kids to guide them to use their pelvic floor muscles and diaphragm
  • How to support your kids to relax and not strain on the toilet
    • Read a book
    • Blow bubbles or pinwheel

For more info on pelvic floor health for women, see Episode 34, Episode 36, Episode 41

For more info on dealing with constipation in your kids, see Episode 63

You can connect with Jenna by email at jenna@peakhealthcalgary.com  and connect with Helen on Instagram @getlophysio and email helen@peakhealthcalgary.com 

You can book a free 15 minute consultations by visiting http://www.peakhealthkids.com/ or  @peakkids on Instagram

Today’s Mama Must Have:

Helen and Jenna (and Dr. Toni) are big fans of the Squatty Potty, or whatever DIY version (stool? garbage can? shoebox?) helps you and your kids to relax and get knees above hips when sitting on the toilet. 

Dr. Toni loves the podcast We Can Do Hard Things with Untamed author Glennon Doyle, her wife Abby and sister Amanda, especially 2 recent episodes with author and life coach Martha Beck, and Yale professor Dr. Laurie Santos on happiness.

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!

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 112: Using Movement to Melt Stress and Get Into a Flow State with Sharmeen Bhanji-Abeysinghe

In this episode, Dr. Lisa talks with Embodied Intuitive Movement coach Sharmeen Abeysinghe about the importance of connecting to your body sensations and your inner child to help let go of stress and overwhelm. Sharmeen shares some valuable movement exercises you can experience to shift your emotional state within a few minutes..

Sharmeen Abeysinghe previously discussed listening to your body with Dr. Lisa in Episode 79

Sharmeen Bhanji-Abeysinghe is the Embodied Intuitive Movement Coach who offers opportunities to align your physical, emotional and energetic body so that you can step into your unapologetic, fullest expression of Self. After finding freedom from the grips of childhood and complex trauma stemming from toxic people & environments, Sharmeen has since been supporting others looking to release the effects of toxicity (past or present), gain emotional resilience, inner strength, unshakable confidence & better posture, through her business, My Aligned Life.  

Sharmeen’s life before nurturing and coaching others to free themselves from the effects of chronic stress & toxicity, was that of a registered early childhood educator. Her knowledge of human development, particularly the impact of childhood experiences on the development of human behaviours, beliefs, and emotional wounding, is an absolute asset to her life’s calling helping others. She is the mother of two brilliant school-aged boys and is in a committed loving relationship of over twenty years with her loving and supportive husband, Sanka. 

In this episode, we cover:

  • Connecting to your body sensations, building trust with your inner child and knowing what your body needs next
  • How you can use your body position and movement to shift your emotional state quickly
    • Shake it out
    • Tapping or Emotional Freedom Technique (EFT)
    • Shifting your perspective by getting on the floor
    • Open your heart space by squeezing your shoulder blades
  • Finding the right movement for the state your child is in
    • Colouring or drawing
    • Walk
    • Dance party
  • How you can quickly get into flow state
  • Dealing with chronic pain as both a physical and psychosomatic experience

You can connect with Sharmeen at www.myalignedlife.ca or on Instagram @my_aligned_life to book a complimentary Feel it to Believe it session. 

Check out the Movement Melts Stress video guide HERE.

Today’s Mama Must Have:

Sharmeen loves her alone time, even when she’s running errands or picking up take-out.

Dr. Lisa is a big fan of the Ultima Hydration replenisher with a few drops of doTerra grapefruit essential oil.

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!

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 111: Metabolic Flexibility and the Keto Diet with Dr. Bonnie Nedrow, ND

In today’s episode, Dr. Lisa is discussing keto diet and metabolic flexibility with best-selling author and Naturopathic Doctor Bonnie Nedrow. As you age and have hormone fluctuations, it can be challenging to dial in the right amount of carbs while still supporting ideal fat-burning and metabolism. Listen in to learn how you can achieve stable energy without eating frequently, reduce your dependence on carbs and train your body to burn fat in perimenopause and menopause.

Dr. Bonnie Nedrow lives in the redwoods of northern California, her home base for naturopathic tele-medicine, her membership platform and on-line courses. She is passionate about the effects of environmental chemicals on health, the core subject of lectures she has presented nationally and internationally to the public and her peers. Dr. Nedrow is President of the National Association of Environmental Medicine and the co-author of three books, Metabolic Flexibility: How to Heal Your Metabolism with a Ketogenic Diet, The Cleanse Companion Cookbook and The Seasonal Cleanse Workbook. For more about her work, visit DrBonnieNedrow.com. 

In this episode, we cover:

  • How metabolic flexibility helps you to easily shift from using carbohydrates for fuel to burning fat for fuel 
  • The importance of intelligently experimenting with your macronutrient balance, caloric intake and eating patterns for your metabolism and enjoyment of life
  • How to listen to your body so you can gravitate towards the best healing foods for you
  • The importance of getting a physical exam and blood work to prepare your body for a ketogenic diet
  • How other factors like your levels of exercise, alcohol intake, sleep, gut microbiome and your sleep have an impact on fat metabolism
  • The importance of testing levels of ketones through blood to get an accurate picture of what your keto diet looks like – without tracking, you don’t know
  • How getting off the blood sugar roller coaster with a higher fat diet takes the stress off your adrenal glands so your hormones can be supported during the menopausal transition
  • The benefits of being fat adapted in perimenopause and menopause, including fat metabolism, weight loss, higher energy, improved sleep and mood
  • When to think about intermittent fasting during your menstrual cycle
  • How staying on a keto diet too long is harmful for your metabolism 
  • The pros and cons of using exogenous ketones or keto snacks when you are using a keto diet to get fat adapted
  • What to eat for breakfast to support your fat metabolism 
  • How being keto adapted is important if you are intermittent fasting so you don’t lose your muscle mass
  • The importance of liver detoxification for fat metabolism

You can purchase Dr. Bonnie’s Metabolic Flexibility book here

Visit drbonnienedrow.com for more info about Dr. Bonnie.

Today’s Mama Must Have:

Dr. Bonnie is a big fan of nurturing bidirectional respect with her kids 

Dr. Lisa loves her Month of Love activity of cutting out hearts to write something she loves about another family member and posting it on their door.

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!

Stay safe and healthy everyone!

Episode 110: Tracking Your Signs and Symptoms: How To Be In the Know

In today’s episode, Dr. Lisa and Dr. Toni discuss the importance of tracking signs and symptoms you experience, such as: migraines, periods, bloating, food intake, sleep habits and water intake. They cover different technology and apps, in addition to old-school methods like paper calendars and journals, rubber bands and gold stars, so you can really see what is going on with your health and foster healthy habits. If you can track it, you can attack it!

In this episode, we cover:

  • Oura ring to track sleep, heart rate, heart rate variability (HRV), body temperature
  • Apps like MyFitnessPal and Cronometer, plus food journal or Excel spreadsheet to record food intake and track macronutrients 
  • Apps like Period Tracker and MyFLO, plus period tracking sheets to record your cycle and other signs and symptoms like basal body temperature, cervical fluid, and PMS
  • Staying hydrated with simple methods using rubber bands and gold stars or tracking habits with a bullet journal
    • For more information about bullet journaling, see Episode 11

Today’s Mama Must Have:

Dr. Lisa is a big fan of her cordless handheld vacuum to allow Stuart to help clean up around the house.

Dr. Toni is grateful for hydrotherapy techniques like wet sock treatment, neti pots and steam inhalation, as well as homeopathy to manage symptoms and support immune function while she and Frankie recovered from Covid. 

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!

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 109: How to Foster Leadership Skills in Your Kids and Lead by Example with Nicole North

In today’s episode, Dr. Lisa welcomes back Nicole North to discuss how to model leadership skills in your kids to foster their self-confidence, compassion and ability to communicate with others while allowing them to feel safe to express their authentic selves. If you want your kids to feel limitless so they can defy the odds in front of them, listen in to learn more about communicating feedback and providing opportunities for decision making. 

Nicole was a previous guest on Episode 11: How to Get Your Kids to Bed, Effortlessly, Using Process Improvement; Sleep Better and Reduce Stress Using Bullet Journaling and Digital Minimalism

Nicole is the President and Founder of Whiteboard consulting and has been leading large-scale leadership training initiatives with Whiteboard since its inception. Nicole’s formal education includes an honors BA from the University of Toronto and an MBA from Wilfrid Laurier University. She is also certified as a Coach and as a practitioner in Meyers-Briggs Type Indicator assessments and training, Method Time Motion studies, and Appreciative Inquiry.

She is the creator, designer, and lead facilitator of The Limitless LeaderTM program that creates leaders and teams that feel limitless to create and innovate paired with accountability and grace. Nicole has been designing and delivering online and in-person human skills content for the last 10 years and is a top-rated facilitator for her engagement and passionate approach to delivery. 

Whiteboard’s clientele includes: IMAX, Volkswagon, Mitsubishi, Hain-Celestial, Toronto Hydro,  Toronto General Hospital, Canada Council for the Arts, WSIB, The Ontario Public Sector, The University of Toronto, Georgian College, and Humber College.

Nicole is a retired fitness instructor who dances on her Peloton, she is a cottage-country lover, a vegan cook, and can out-karaoke almost anyone.

In this episode, we cover the importance of:

  • Setting personal and work boundaries to prevent burnout (again!)
  • Tapping into the skill sets and productivity of others as a leader so others feel like they can accomplish anything
  • Coaching and asking questions to guide your kids’ actions and have them own their decisions
  • 5x more positive reinforcement compared to negative feedback with ASBI model
    • Ask permission to ensure you have your kid’s focus
    • Describe the situation, behaviour and impact specifically
  • Trial and error, and repeating the things that work with your kids
  • Accountability for maintaining consistency in your household
  • Flexing and bending to your kids’ personality type, letting them thrive in their natural state so they feel limitless, rather than forcing them to fit the mold you think is right
  • Psychological safety in your home

You can connect with Nicole on Instagram and at https://www.whiteboardconsulting.ca/

Today’s Mama Must Have:

Dr. Lisa is a big fan of the Zulay kitchen frother to mix nut milks in teas and collagen powder in decaf coffee. 

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 where you can find out how you can join us for our monthly patron webinar where we do a deeper dive discussion about all things perimenopause,

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 108: 5th Wave of the Pandemic Survival Kit: How to Reduce Stress and Anxiety When You Don’t Have Any Time

In this episode, Dr. Lisa and Dr. Toni review simple yet effective ways to manage your stress and anxiety, especially when there is still so much uncertainty around the latest wave of the pandemic. If you’re feeling worried and overwhelmed dealing with unexpected school closures and online learning, listen in to learn how to support your mental, physical and emotional health during this challenging time.

In this episode, we cover the importance of:

  • Lowering your expectations
    • Use the “good enough” mantra to help you get through
    • Get clear on your non-negotiables or deal breakers 
    • Have a “not now” list 
  • Celebrating your successes with a “Ta-da” list, not matter how small it is
  • Getting outside daily
  • Making the mundane fun by injecting play and fun into your day with your kids
    • pairing up activities – dance and sing along with your kids’ favourite movie 
  • Prioritizing and planning one thing you enjoy doing each day, even if it is for 5 minutes at the end of the day
  • Getting the kids involved with age appropriate chores around the home like sweeping and cleaning up, making beds, emptying dishwasher, fold laundry, putting groceries away
  • Quick nutrition hacks like hard boiled eggs, 30 second smoothie bowl (mix protein powder with yogurt and berries), buying whole roasted chicken, buy frozen veggies and fruit, make things in bulk, getting meal delivery
  • Deep breathing throughout the day to increase your ability to be calm and mindful
    • Pair with activities like doing dishes, washing hands, sitting in meeting
  • Activating your vagus nerve with humming, singing and gargling
  • Using essential oils to support calm and stress reduction
    • in bath with epsom salt, back of tub during shower, on tissue or diffuser: lavender, citrus like orange, lemon and grapefruit, peppermint, Easy air, Serenity
  • Enjoying a cup of relaxing tea
    • tulsi and lavender, chamomile, lemon balm, kava, ginger
  • Completing the stress cycle with releasing emotion 
    • Cry it out to your favourite song or sad movie
    • Moving your body, even if it’s jumping jacks or punching a pillow
    • Laughter
    • Hugging for at least 20 seconds
    • For more info, see this episode of Brene Brown’s Podcast with Emily and Amelia Nagoski and this episode of the Ten Percent Happier Podcast.
  • Talking to your kids about feeling different emotions and how to deal with them
  • Setting yourself up for a good sleep with relaxing bedtime activities:
    • Meditation to sit with your feelings without judgement
    • Gratitude practice or journal
    • Journal for brain dump to get out your worries and things to do list

Today’s Mama Must Have:

Dr. Lisa is a big fan of dry shampoo to get away with washing her hair less frequently.

Dr. Toni loves the Beatles documentary Get Back on Disney+ featuring some fitting songs like I’ve Got a Feeling I’ve Got A Feeling – The Beatles Rooftop performance in 1969 #ivegotafeeling #getback #thebeatles and Let It Be – The Beatles – Let It Be (Official Music Video)

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 where you can find out how you can join us for our monthly patron webinar where we do a deeper dive discussion about all things perimenopause,

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 107: How to Survive Perimenopause: What the Research Says

In today’s episode, Dr. Lisa and Dr. Toni discuss what research tells us about different treatments for symptoms in perimenopause like hot flashes, depression and poor sleep. In this part 2 of 2 episodes, we talk about treatments like acupuncture, hormone replacement and supplementing with soy, flax, omega 3 fish oil, melatonin and creatine.

In this episode, we cover how:

  • soy intake can reduce hot flashes in perimenopausal and postmenopausal women, as well as supporting your mood, brain function, cholesterol levels and bone health
  • flax seed can impact your estrogen levels
  • beer can reduce hot flashes – for more info, see Episode 106
  • omega 3 fish oil can improve mood
  • melatonin can improve your sleep and other perimenopausal symptoms – providing benefit even if you get a good night’s sleep
  • creatine can support your muscle mass, mood and sleep
    • for more about the importance of muscle mass, see Episode 103
  • acupuncture can reduce depression and hot flashes, plus improving mood
  • you can discuss with your doctor what kind of hormone replacement might be beneficial for you to positively impact your hot flashes, sleep and mood, while supporting your bone and cardiovascular health (and the newly assessed risks of different hormone combinations)

Don’t forget, treatments for symptoms in perimenopause are not one size fits all! What works for one person might not work for you…it can take time to figure out what treatments works best for you.

Today’s Mama Must Have:

Dr. Lisa loves reading daily and was inspired by Gretchen Rubin to read 13 books so far in 2021.

Dr. Toni is a big fan of reality TV shows like Survivor and Selling Sunset. 

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 where you can find out how you can join us for our monthly patron webinar where we do a deeper dive discussion about all things perimenopause,

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 106: How to Maintain a Healthy Weight in Perimenopause (Part 1 of Managing Symptoms)

In this episode, Dr. Lisa and Dr. Toni discuss natural ways to manage symptoms in perimenopause and menopause. In this part 1 of 2 episodes, they share what the research is showing about how to manage weight and metabolism, as well as some surprising research about beer and perimenopausal symptoms.

The goal of treatment in perimenopause:

  • Reduce and manage symptoms
  • Enhance your quality of life
  • Prevent disease associated with declining hormones
    • Osteoporosis
    • Heart disease
  • Not to get your menstrual cycle back to being regular

What can you do about body fat and weight gain in perimenopause?

Research shows that 8 years before menopause, you can experience a steady increase in weight and body fat with decreased muscle mass

Ways to support your metabolism includes:

  • Eating more protein
    • Aim for 1.2g – 1.5g protein per kg of body weight for muscle maintenance 
    • Animal protein is linked with longer lifespan in both men and women
    • For more info, see Episode 103
  • Using creatine to support your muscle mass
  • Have a variety in your workouts and physical activity, while getting in rest days
  • Intermittent fasting? Listen to your body and get enough calories!
  • Be mindful of intake of simple carbs, sugar and alcohol
    • Consider continuous glucose monitoring to track your blood sugar with different foods
  • Get enough sleep
  • Support your gut health
  • Check your thyroid function 
  • Manage your stress and mood
    • Consider managing your expectations and asking for support
    • For more info on sparking joy in your life, see Episode 104
    • For more info on vitamin D, see Episode 97

What can you do about hot flashes and other symptoms in perimenopause?

Research has shown that different phytoestrogens can impact hormone balance and reduce different symptoms in perimenopause:

  • Beer is the main food source of isoxanthohumol, a precursor of the strongest known phytoestrogen
  • Moderate intake of alcoholic and non-alcoholic beer significantly reduced the severity of menopause-related symptoms in postmenopausal women
  • Moderate intake of non-alcoholic beer improved the lipid profile and decreased blood pressure in postmenopausal women

Today’s Mama Must Have:

Dr. Lisa loves reading daily and was inspired by Gretchen Rubin to read 13 books so far in 2021.

Dr. Toni is a big fan of reality TV shows like Survivor and Selling Sunset. 

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 where you can find out how you can join us for our monthly patron webinar where we do a deeper dive discussion about all things perimenopause,

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.