Episode 164: How to Prevent Burnout and Get out of Survival Overdrive Syndrome

In this episode, Dr. Lisa discusses how to tell if you are burnt out and on “survival mode” (and so many of us are, unfortunately!). She uncovers the harmful effects of not resting/activating the parasympathetic nervous system, along with ways to prevent burnout. Listen in to discover ways to “fill up your own gas tank” so that you can start feeling your best and living your best life.

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!

Thanks for joining us!

Email us or connect with us on  Facebook  and  Instagram

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

Episode 154: Why You Need Vitamin D

In this re-released episode from October 2021, Dr. Lisa and Dr. Toni are discussing everything you need to know about vitamin D. Vitamin D isn’t just needed for bone health – it is crucial for your immune health. Also, could low vitamin D be the cause of your aches, pains and low mood?

Vitamin D deficiency is still underdiagnosed, under prevented and under treated in between 60-90% of the worldwide population. In Canada 59% of population are vitamin D deficient (below 75 nmol/L). 

Vitamin D is a fat soluble vitamin and is best absorbed as a supplement when taken with food. 

What increases your risk of experiencing vitamin D deficiency?

  • Dark skin
  • Obesity
  • Older age
  • Malabsorption
  • Inflammatory Bowel Disease (due to malabsorption and inflammation)
  • Sunlight overprotection and/or deprivation
  • Chronic use of prednisone and other anti-inflammatory steroid derivatives, anticonvulsant medications (due to upregulation of liver detoxification, promoting excretion of vitamin D and metabolites)

Why should you care about vitamin D?

Vitamin D plays many roles in the body! It’s not just for bone density, which can decrease as estrogen decreases in perimenopause and menopause.

Vitamin D is known as a pro-hormone synthesized in the skin and activated in the liver and kidneys. Cholesterol is its precursor.

Why do you need vitamin D in your body?

  • Reduces cellular growth
  • Improves cell differentiation
  • Regulates and controls genes
  • Reduces inflammation, risk of cancer, autoimmunity
  • Reduces muscle aches/pain, fibromyalgia
  • Improves mood (and energy)
  • Enhances bone health

“The most common manifestations of vitamin D deficiency in adults is:

Depression

Infection

Chronic Pain”

  • Alex Vasquez (vitamin D monograph available at academia.edu)

Low vitamin D status or deficiency can manifest as:

  • Bone and muscle pain 
  • Fatigue
  • Depression
  • Infections/dysbiosis
  • Frequent falls and cognitive impairment
  • Statin intolerance and myalgia
  • Preterm birth 

How does vitamin D support your vagina?

Research shows that vitamin D supports the proliferation of vaginal epithelium in postmenopausal vaginal atrophy. After using a suppository with 1000IU vitamin D over 8 weeks, vaginal pH decreased, while vaginal dryness and pain significantly reduced.

You can think about your skin and mucous membranes (including epithelial cells and immune cells) are like bricks in a wall, with tight junction proteins acting like mortar and weather proofing or waterproofing provided by antimicrobial peptides, as well as lysozyme and secretory IgA, on surfaces. 

Mucous membranes are present in your mouth, digestive tract, genitourinary tract and respiratory tract. Strengthening your exterior barrier defenses prevents infection.

Research shows that people with low vitamin D levels are 27-55% more likely to get an upper respiratory tract infection. Higher doses of vitamin D are more protective, improves lung function and decreases inflammation. 

Synergistic nutrients for vitamin D include:

  • Magnesium – cofactor in the synthesis of vitamin D from both exposure to sunlight and dietary sources
  • Vitamin K2 supports getting calcium into bones and teeth

Vitamin D3 (cholecalciferol) produced in skin and consumed in diet, preferred form for supplementation.

Food sources provide low amounts: fatty wild fish like mackerel, herring, sardines, trout, salmon, cod liver oil, egg yolk, milk, soy milk, fortified foods, beef liver, cheese

Vitamin D2 (ergocalciferol) produced by irradiating fungi and mushrooms, less efficient precursor to biologically active 1, 25 dihydroxyvitamin D (calcitriol), also potentially less effective and more toxic. 

Some examples of research using cod liver oil as a source of vitamin D:

  • study with 10 patients with multiple sclerosis over 2 years, daily supplementation of 1000mg calcium, 600mg magnesium and 5000IU vitamin D (from 20g cod liver oil) reduced number of exacerbations with an absence of adverse effects
  • studies with cod liver oil showed significant reductions of type 1 diabetes, while a study of more than 10,000 infants (less than 1 year of age) and children with 2000IU of vitamin D daily reduced incidence of type 1 diabetes by almost 80%

How do you know if you’re getting enough vitamin D?

Get your blood tested!

Reference ranges for serum 25 (OH) vitamin D3 in adults can vary:

Example:

Deficiency: <20 ng/ml (50 nmol/L) 

Insufficiency: 20-40 ng/ml (50-100 nmol/L)

Proposed optimal: 40-65 ng/ml (100-160 nmol/L)

Excess: >80 ng/ml (200 nmol/L)

Proposed updated ranges:

Depletion: <20 ng/ml (50 nmol/L) 

Insufficiency: <32 ng/ml (80 nmol/L) 

Marginal sufficiency: 30-40 ng/ml (75-100 nmol/L)

Sufficiency: 40-50 ng/ml (100-125 nmol/L) 

Proposed optimal physiologic range: 50-90 ng/ml (125-225 nmol/L) – based on levels found in pregnant rural Africans, lifeguards in USA/Isreal, farmers in Puerto Rico

Supraphysiologic: >100 ng/ml (250 nmol/L)

Potentially toxic: >150 ng/ml (325 nmol/L)

Pharmacologic dosing: 200-300 ng/ml (500-750 nmol/L)

Also see:

Seasonal affective disorder (SAD) – for more info, see Episode 47

Polycystic Ovarian Syndrome (PCOS) – for more info, see Episode 71

What Else is Happening?

Dr. Toni’s next HypnoBirthing monthly info session for expecting parents looking to trust their instincts and their body during labour and birth. Join her at https://www.hypnobirthingcalgary.com/register

Dr. Lisa’s Wild Collective begins again in 2023. You can get on the waitlist at wildcollectivetoronto.com

Today’s Mama Must Have:

Dr. Lisa is a big fan of board games for lots of family fun, including Despicable Me Minion Game of Life, Mousetrap and Don’t Make Me Laugh. 

Dr. Toni loves her emulsified vitamin D drops plus vitamin D/K for the whole family.

Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

Episode 140: Optimize Your Vacation or Short Staycation to Fully Recharge and Avoid Burnout

In this episode, Dr. Lisa walks through the benefits of using a vacation departure plan and vacation optimizer plan. Do you ever feel like you need a vacation after coming home from vacation? Being intentional around your holidays can make your time away more enjoyable, plus you get to avoid the stress and burnout that can happen before and after vacation time! You need and deserve time off, so listen in to make it work for you to fill your cup and feel re-energized.

In today’s episode, we cover:

  • What is included in a vacation departure plan
    • Wrapping up work tasks
      • Do it, defer it or delegate it
    • Automated vacation responder for email
    • Tech detox plan
  • What is included in a vacation optimizer plan – the fun part!
    • 3 words to describe your ideal vacation
    • Rest vs. activity
    • Relationships
    • Where to eat
    • Nurturing your mind and heart
  • Find the 5-4-3-2-1 mindfulness meditation with Amy Fowler at Episode 96
  • Find Michael Hyatt’s Vacation Optimizer at: https://landing.michaelhyatt.com/vacation-optimizer 

Today’s Mama Must-Have:

Dr. Lisa loves her Kitchen Aid food processor for making coleslaw, salad dressings with ginger, smoothies, energy balls, coconut milk ice cream and one-bowl crepes. 

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!

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

Email us or connect with us on Facebook and Instagram

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

Episode 138: Top 5 Reasons Why You and Your Kids Need Iron

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?

  1. 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
  1. Reduce heavy periods 
  •  low iron can impact your clotting and be a factor in your heavy periods, creating a vicious cycle
  1. 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
  1. 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
  1. 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 beef9.8
Shells8.0
Egg yolk5.5
Beef fillet2.3
Trout2.0
Chicken0.7
Plant sources (bioavailability about 5%)
Wheat bran16.0
Sesame seeds14.6
Soy beans9.7
Lentils8.0
White beans7.0
Dried apricots5.2
Spinach (limited due to oxalate content)2.7
Whole grain bread2.4
Green beans1.0

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!

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

Email us or connect with us on  Facebook  and  Instagram

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.