In this episode, Dr. Toni discusses hypnosis and how it can be used to support relaxation, sleep and stress management, as well as helping to manage some symptoms of perimenopause and menopause like hot flashes. You might think that hypnosis is about mind control, however that’s just a common misconception that is often used in movies. All hypnosis is self-hypnosis and it has the potential to bring about some incredibly positive shifts, all while you stay fully in control.
In today’s episode, we cover
What is hypnosis and some misconceptions about hypnosis you might have heard
How your body responds to your thoughts and emotions
An overview of some of the benefits of hypnosis studied with scientific research, including to reduce hot flashes, symptoms of pain and IBS, and to support sleep and weight loss
Today’s Mama Must Have:
Dr. Toni is back to having daily elixirs with tea, coconut butter, local honey, medicinal mushrooms like reishi and lion’s mane plus Maca
What’s Happening?
Join Dr. Toni online to learn more about self-hypnosis to support your health and hormones in 2024. Click Here and use the code MAMA2024 for a special deal.
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 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.
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
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.
In today’s episode, Dr. Lisa and Dr. Toni discuss what you need to know about magnesium. Magnesium is one of our favourite nutritional supplements because of its role in hormone balance, aging and mood. Are you experiencing symptoms of low magnesium? Find out why you might need to have more magnesium in your life!
Why is magnesium so important?
Involved in over 300 enzymatic reactions in your body
Found in your bones, cardiovascular system, nervous system and in every cell in your body – less than 1% of magnesium in your body found in your blood
Acts as a natural muscle relaxant
Calms your nervous system
Plays an important role for your energy production
Influences GABA for relaxation and melatonin for sleep
Influences your love and bonding hormone oxytocin
Supports your liver detoxification pathways to promote breakdown and elimination of excess estrogen, which is linked with breast tenderness, fibroids, heavy periods, endometriosis symptoms (see Episode 21 for more info)
Important for your thyroid function – research links magnesium levels with thyroid health (see Episode 42 for more info)
Low magnesium levels are linked with high oxidative stress and low grade inflammation associated with signs of aging like cognitive decline, wrinkles, etc.
Important modulator of your receptors in the brain like NMDA receptors which are involved in memory function and depression
Can protect you against calcium deposits in your soft tissue like calcium oxalate kidney stones or calcifications in your arteries
Supports your utilization of vitamin D
Helps insulin work to control your blood sugar
What are symptoms of low magnesium?
Low energy
Low mood, anxiety, panic (see Episode 81 for more info)
Muscle aches and pains
Menstrual cramps, PMS, hormonal imbalances (see Episode 21 for more info)
Blood sugar imbalances (see Episode 45 for more info)
You are more at risk for magnesium insufficiency if you experience:
Gastrointestinal diseases like Crohn’s, Celiac, etc.
Type 2 diabetes
Alcohol dependence or alcoholism
Reduced magnesium absorption and increased excretion as we age (oops, that’s everyone!)
Your levels of magnesium are depleted by:
Sugar – 1 molecule of sugar uses 30-40 molecules of magnesium
Insulin resistance
Medications like:
Proton pump inhibitors (PPIs), antacids
Birth Control Pill
Diuretics
Antibiotics
Stress
Low stomach acid – can’t absorb minerals
Caffeine, alcohol due to their diuretic effect
Severe magnesium deficiency is called hypomagnesemia, resulting in anorexia, nausea, vomiting, lethargy, weakness, personality change, tetany (eg. hyperreflexia), tremor and muscle fasciculations.
Laboratory Testing to Consider to Measure Magnesium:
RBC (red blood cell) magnesium
How can you get more magnesium in?
Foods
Pumpkin seeds, chia seeds, almonds, cashews, spinach, black beans, edamame
Dark chocolate – 70% or higher
Leafy green vegetables
Avocado, bananas
Epsom salts bath – magnesium sulfate
1-2 cups in bath and soak for at least 20 minutes for absorption of magnesium through your skin
Topical gels, lotions, sprays
Liquid, capsules, powder
Intravenous (IV) nutrient therapy – bypasses digestive system
How do you know if you’re getting too much magnesium?
Loose stools/diarrhea
Watch blood pressure if taking blood pressure medication, could help to reduce dose of medication
very large doses of magnesium-containing laxatives and antacids (typically providing more than 5,000 mg/day magnesium) have been associated with magnesium toxicity
Tolerable Upper Intake Levels for Supplemental Magnesium:
Source: Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies
Age Male Female Pregnant Lactating
Birth to 12 months None established
1–3 years 65 mg 65 mg
4–8 years 110 mg 110 mg
9–18 years 350 mg 350 mg 350 mg 350 mg
19+ years 350 mg 350 mg 350 mg 350 mg
What are the different types of magnesium?
Chloride and Sulfate – often used in intravenous (IV) solutions
Oxide – 90% not absorbed, used as a laxative in small amounts
Form of magnesium most commonly reported to cause diarrhea, along with magnesium carbonate, chloride and gluconate
Citrate – often used for migraines, PMS, constipation – gentle osmotic laxative – often dosed up to 600mg per day
Malate – shown to be more bioavailable than oxide, sulfate and citrate in rats
Studies show reduced pain and tenderness in patients with fibromyalgia with oral supplementation for 8 weeks and 6 months
Bisglycinate/glycinate – elemental magnesium chelated to amino acid glycine
Allows for larger amounts to be absorbed more quickly and retained by your body
Shown to reduce pain from menstrual cramps and leg cramps in pregnant women
Can be more relaxing, often recommended before bed
L-threonate – Magtein: patented form of magnesium developed by scientists from MIT & Stanford U with metabolite of vitamin C
developed and clinically proven to pass through the blood-brain barrier versus other forms of magnesium
People with Alzheimer’s and Parkinson’s disease have lower levels of magnesium in cerebrospinal fluid
evaluated in a series of cognitive tests for executive function, attention, working and episodic memory and episodic memory, with significant improvement at 6 and 12 weeks
shown to reduce the effects of aging by 9 years
increases the synaptic density, which can decline with aging
has shown improvement in brain circulation and cognitive testing in a small sample of people taking the supplement for 12 weeks
more research currently for treating chemotherapy-induced memory deficits and cognitive impairment, anxiety, sleep, mood and other conditions of again
Today’s Mama Must-Have:
Dr. Lisa loves her Hella Hydrating Serum from Joyous Health with rosehip oil and hyaluronic acid, as well as her favourite brands of dark chocolate – Zazubean 80% or Giddy Yoyo.
Dr. Toni is a big fan of Epsom gel, as well as using her neti pot with saline and xylitol for reducing extra irritation from wildfire smoke.
Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is happening Aug 31st. Join her at https://www.hypnobirthingcalgary.com/register
Dr. Lisa’s Wild Collective begins again in Fall 2021: 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.
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.
In this episode, Dr. Lisa and Dr. Toni provide some updated info you need to know about sleep, especially if your sleep has been impacted by perimenopause and the pandemic. Want to stop gaining weight and craving carbs and sugar? Want more energy and better moods? Want to lower your risk of cancer, dementia and diabetes? Don’t wait to sleep when you’re dead!
Did you know?
2/3 of people in developed nations fail to sleep at least 8 hours a night!
Why do you need to get a good night’s sleep?
Research shows that the less sleep you get, the shorter your life.
You can’t make up for a poor night’s sleep by sleeping more the next night.
As you age, your sleep can be more fragile and sensitive than when you’re younger.
Insufficient or poor sleep can:
Double your risk of cardiovascular disease
24% increase in heart attacks after lose an hour with daylight savings time change in spring
Make otherwise healthy people appear prediabetic on blood tests (even just after a few nights of poor sleep)
Contribute to weight gain
crave more simple carbs and sugar
insulin increases, can lead to insulin resistance
it takes 40% longer to regulate your blood sugar after a high carb meal
lowers leptin and increases ghrelin, impacting your appetite
4-5 hours of sleep a night can increase daily calorie intake by 300 and contribute to gaining an extra 10-15 pounds over a year
Reduce your cognition or ability to think and problem solve
Put your body in fight or flight mode
cortisol increases which can make it more difficult to sleep, can become a vicious cycle due to overactivity of stress response pathway in brain
Double your risk of getting cancer when you get less than 6 hours sleep a night
Make you more likely to catch viruses such as the common cold
Cause your amygdala to be more activated, so you are more emotionally reactive
Reduce the work of your glymphatic system to clear out amyloid plaques and prevent dementia
even after 1 night of 4 hours sleep, more amyloid plaque in your brain is possible
Cause more accidents from drowsy driving than drugs and alcohol
Less than 5 hours sleep makes you 3 times more likely to crash your car
What can you do if your sleep is interrupted?
There is a time and a place for napping for sleep deprived moms.
A research study by NASA in 1990s showed that even 26 min naps increased alertness by 50% and increased performance on a task by 34%
What is a good night’s sleep?
Adults: 7 to 9 hours a night
Total sleep time, not just your time in bed
Fall asleep within 20 minutes
Wake up zero to several times a night with the ability to fall back asleep easily
Wake before alarm
Optimal bedtime depends on which chronotype you are
40% of people are morning types or morning larks
30% are evening types or night owls
30% fall somewhere in between
Signs you are not getting enough sleep:
1. After waking up in the morning, could you fall back asleep at 10 or 11 am?
2. Can you function optimally without caffeine before noon?
3. Do you need your alarm to wake up?
What controls sleep?
Circadian clock: your inner time-keeper, which is temperature and enzyme dependent
Cortisol – regulates metabolism, blood sugar and inflammation
supports memory, salt/water balance, blood pressure, immune response and more
Helps body respond to stress
Melatonin – made in pineal gland
Darkness triggers release
Daylight stops release
Supports sleep and detoxification
Promotes bone health and immunity
Antioxidant and potential cancer-protective effects
Can influence reproduction and hormones
Adenosine – inhibitory neurotransmitter that inhibits the bodily processes associated with wakefulness
Adenosine exerts sleep pressure by accumulating in your bloodstream when you’re awake which makes you sleepy
As we sleep, we breakdown adenosine via an enzyme and your brain’s rate of adenosine metabolism determines the quality of your deep sleep
Caffeine – from green or black tea, coffee, chocolate, soft drinks – Stimulates you by blocking adenosine binding to receptors so you can’t fall asleep or get into deep sleep
This reduction in adenosine activity leads to increased activity of the neurotransmitters dopamine and glutamate
Lowered body temperature
Your body temperature must fall by 1 degree C to trigger and support sleep
Sleeping pills:
Act as a sedative, not producing true sleep
Doesn’t allow your brain to consolidate memories like regular sleep does
Associated with increased cancer risk when you use more than 3 times over one year
Cannabis:
THC acts as a sedative, not producing true sleep
Can create rebound insomnia if you stop
Can create dependence and paranoia
CBD may help your sleep without negative effects of THC
What can cause you to have a poor sleep?
External causes like:
Blue light
Sounds and movements from your kids, pets, partners, neighbours
Blood sugar issues
Stimulants like caffeine
Alcohol and certain medications
Internal causes like:
Stress and anxiety
Restless Leg Syndrome
Sleep apnea and snoring
Pain
Urinary problems
Skin rashes or itchy skin
Hot flashes
Lab tests and investigations you need to consider:
DUTCH for melatonin, cortisol and other hormones
Snoring: food sensitivities, allergies
Pelvic floor physiotherapy
Pain: acupuncture, osteopathy, physiotherapy, etc.
Sleep study with medical doctors specially trained in sleep science
How Can You Get a Good Night’s Sleep?
Get daylight exposure
Exercise earlier in day
Balance your blood sugar and limit your sugar intake
Limit caffeine intake
Half life is about 6 hours and quarter life is about 12 hours, as you get older, you can tolerate less
Consider no caffeine after 1pm or for 12 hours before bed
Limit alcohol intake
Acts as a sedative – not real sleep – dulls down impulse control
Fragmented sleep with many short waking intervals more regularly and not deep sleep
Not restorative sleep with less time in REM
Reduce bladder irritating foods like citrus, spicy foods, carbonated beverages
Journal before bed – unload thoughts and “to-dos”
Reduce screen exposure
One study found even reading on an iPad versus a print book suppressed melatonin levels by 50% and delayed the onset of sleep by many hours.
Sleep in a cool, dark room
Turn thermostat down to 15-19 C or 60-67 F
Try out essential oils like lavender or cedarwood – diffuse or mix in carrier oil and put on bottoms of feet
Calming bedtime routine like meditation and a warm bath or shower helps cool you down by creating vasodilation after
Cortisol-balancing herbs in tea or supplement form:
TEAS: Tulsi, Chamomile, Lavender, lemon balm
Magnesium
Passionflower
GABA
Melatonin
0.5 to 3mg is usually enough, while 5-10mg or more can shut down your natural production and produce more side effects like morning grogginess
Best used for jet lag from travel or as we age
Progesterone support if needed
Consider a sleep divorce – sleep in a separate room from your partner if they snore
Don’t lay awake in bed longer than 20min so you don’t associate context of being awake with your bed
Seek out a psychologist trained in CBT-I for more personalized support
Sleep tools you can use:
Sleep cycle app, Oura ring, Whoop strap
Meditation apps like Insight Timer
Blue light glasses
Ear plugs
White noise machine, fan, humidifier, air purifier
Red light bulbs and night lights
Weighted blanket like Zonli
Today’s Mama Must Have:
Dr. Lisa loves putting a tea bag or two of lemon balm or chamomile tea in Stuart’s bath and using Badger sleep balm on the backs of Stuart’s hands and his feet for extra sleep support.
Dr. Toni is a big fan of Cyto-Matrix’s Mag Matrix magnesium liquid for Frankie and Bach Flower Rescue Remedy night spray for the whole family.
Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is happening in May. Join her at https://www.hypnobirthingcalgary.com/register
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