Episode 214: Digital Wellness for Ourselves and Our Kids, with Jennifer Brown

In this newly-released episode, Dr. Lisa chats with Jennifer Brown about using social media and technology in ways that can help our mental and physical health in positive ways. It is way too easy for you and your kids to be negatively affected by social media with increased bullying, as well as feelings of anxiety and self-criticism. Thankfully, throwing away your phone is not the only solution. If you find yourself wasting your precious hours by mindlessly scrolling and don’t feel good about yourself after, you need to listen in!

Jennifer Brown is a marketing professional-turned M.Ed student eager to combine the two fields to create positive change. She’s worked widely in marketing communications as a director, publicist and entrepreneur, earning an industry award from PR in Canada. Friends and family inspire her research interests. As a lifelong friend of Dr. Lisa Weeks, Jennifer wove naturopathic strategies into her wellness journey early on.

In today’s episode, we cover:

  • How you can limit your time on social media apps like Instagram
  • The importance of consuming content that adds happiness to your day
  • How you can release any negative feelings you might experience while scrolling
  • The importance of curating your online experience to make it a positive one
  • How you can keep your kids safe online from cyberbullying and help them use interactive media in a way that creates a positive effect on their overall physical and mental well-being
  • The importance of being intentional with your use of social media

Resources:

Somatic exercises to release anger

Boston Children’s Hospital’s Family Digital Wellness Guide

Mental Health Commission of Canada’s “Protecting Your Mental Wellness on Social Media”

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.  

Thanks for listening! 

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 207: Why You Need More Magnesium: It’s Not Just for Sleep or Tight Muscles

In today’s re-released 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)
  • Osteoporosis
  • Sleep issues (see Episode 73 for more info)

Low magnesium has also been shown to worsen:

  • Hypertension and cardiovascular disease
    • A Harvard study of over 70,000 people found that those with the highest magnesium intake had the healthiest blood pressure numbers
    • studies showed a dose-dependent reduction of blood pressure with magnesium supplementation
    • A University of Minnesota study showed that the risk for hypertension was 70% lower in women with adequate or high magnesium levels
  • Migraines (see Episode 20 for more info)
  • Type 2 diabetes
  • Osteoporosis

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.

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. 

Thanks for listening!

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 127: Anxiety in Perimenopause: How Hormones, Blood Sugar Imbalances and Inflammation Are Impacting Your Mood

In this re-release of a 2021 episode, Dr. Lisa and Dr. Toni discuss the increased levels of anxiety moms in perimenopause are currently experiencing over the pandemic and what you might be doing to make it worse. There are many effective approaches to naturally deal with your anxiety so you don’t have to suffer. 

Did you know?

A research study that followed 3000 Canadian moms over 12 years showed that symptoms of anxiety and depression almost doubled between May and July of 2020 compared to levels between 2017 and 2019. 

Another study on the impacts of COVID-19 on Canadians reported that 24% of people rated their mental health as fair or poor compared to 8% in 2018. 88% of participants experienced at least 1 symptom of anxiety in the 2 weeks prior, with 71% feeling nervous, anxious or on edge, 69% becoming easily annoyed or irritable and 64% having trouble relaxing.

What is anxiety?

Anxiety refers to anticipation of a future concern and is more associated with muscle tension and avoidance behavior.

Anxiety disorders differ from normal feelings of nervousness or anxiousness, and involve excessive fear or anxiety. 

If you have 3 or more anxiety symptoms for a period of 6 consecutive months on an almost daily basis, you might be diagnosed with Generalized Anxiety Disorder. Consult with a licensed therapist for support and confirmation of diagnosis.

What are symptoms of anxiety?

Psychological or mental and emotional symptoms you might be experiencing can include:

    • Fear

    • Irritability

    • Restlessness, inability to relax

    • Difficulty concentrating

    • Decreased libido

    • Decreased emotionality

Somatic or physical symptoms you might be experiencing can include:

    • Arrhythmia or heart beat irregularities, increased heart rate or palpitations

    • Increased shallow or difficulty breathing

    • Nausea

    • Diarrhea, reflux or IBS

    • Sweating

    • Tremor

    • Increased urination

    • Increased appetite

    • Dizziness or vertigo

    • Increased sensitivity to pain 

    • Headaches 

    • Worsening of skin conditions like eczema, hives, psoriasis

Postpartum anxiety can happen to you even a year after you have given birth. 

Symptoms of postpartum anxiety can include the above symptoms, as well as:

  • Feelings of worry or dread
  • Racing thoughts
  • Problems sleeping
  • Hot flashes

What are possible causes of anxiety?

  • Hormonal change and fluctuations in perimenopause
    • Your brain’s response to hormonal changes can impact if you experience anxiety
    • Women with a history of mental illness, including postpartum depression and anxiety, are more at risk, as well as women whose moods are sensitive to hormone changes and have experienced PMS and PMDD
    • About 18% of women in early perimenopause and 38% of women in late perimenopause experience symptoms of anxiety and depression
  • Life or situational stressors
    • Changes in work, home, family
  • Individual genetics
    • Your genes can impact your neurotransmitter balance eg. COMT
  • Drug-induced anxiety
    • Alcohol, cocaine, caffeine, cannabis (see Episode 80 for more info on cannabis)
    • Amphetamines
    • Corticosteroids
    • Anticholinergics including some antidepressants
    • Hallucinogenics
  • Thyroid conditions (see Episode 42 for more info on thyroid)
    • Hyperthyroidism and Hashimoto’s thyroiditis 
  • Hypoglycemia
    • Low blood sugar can increase stress hormone cortisol
  • Lung conditions like COPD
  • Heart failure or arrhythmia
  • Brain inflammation or encephalitis, eg. traumatic brain injury, concussion
  • Nutrient deficiencies
    • Vitamin B12
    • Magnesium
    • Iron
  • Trauma, chronic stress and Post Traumatic Stress (PTS)

What are the conventional medical options for dealing with anxiety?

Prescription medications used to treat anxiety include:

  • Benzodiazepines like clonazepam, lorazepam, diazepam
    • High risk of developing side effects, dependence and tolerance
    • Nutrient depletions can include melatonin and glutathione
  • SSRI and SNRI antidepressants
    • High risk of side effects including impact on libido
    • Potential of worsening of symptoms in first 2-3 weeks
    • Nutrient depletions can include sodium, folic acid

What laboratory testing can be helpful for determining the root cause or factors of your anxiety?

Blood work – Iron panel, thyroid panel, vitamin B12 and D

Urine organic acids and hormone testing eg. DUTCH

Beck anxiety questionnaire

What are some natural approaches to address your anxiety?

  • Reduce alcohol, caffeine, sugar
  • Learn your situational triggers eg. running late
    • Avoid the avoidable
    • Prepare for the unavoidable
  • Practice RAIN – work of Tara Brach
    • Recognize – name the feeling
    • Allow – lean into the feeling, let it be, breathe
    • Investigate – physical feeling, self-talk/beliefs, what do you most need right now
    • Nurture – talk to yourself like friend, direct self-compassion
  • Interrupting anxiety or changing your state
    • Breathing exercises or humming to activate the vagus nerve
      • Diaphragmatic breathing with long inhalation and longer exhalation, research study showed lowers stress hormone cortisol practiced twice a day over 8 weeks
    • Splashing or drinking cold water
    • Ground yourself in the present by checking into your physical body, using your sense including smell and sound
    • Journalling
  • Prioritize sleep – see Episode 73 for more info
  • Exercise and moving your body
    • Bonus if you go outside for fresh air and sunshine!
  • Practice mindfulness and meditation eg. loving kindness practice
  • Avoid multi-tasking to prevent:
    • Increased heart rate
    • Feeling wired
    • Reduction in cognitive function and emotional control
    • IQ dropping by up to 15 points
  • Balance blood sugar and reduce pro-inflammatory foods – see Episode 45 for more info
  • Prevent anxiety-like hypoglycemic symptoms
  • Reduce inflammation fuelling anxiety

Supplements to consider:

  • Lavender, lemon balm, kava, tulsi, chamomile, passionflower
  • Adaptogenic herbs like ashwagandha, rhodiola, eleuthro, reishi
  • L-theanine, Lactium, taurine, 5-HTP, glycine, inositol, phosphatidylserine 
  • B complex
  • Omega 3 fatty acids
  • Magnesium 
  • Vitex for hormone regulation

Prescription medications to consider:

  • Bio-identical progesterone
  • CBD (also available without prescription in specific retail stores in Canada)

Other resources available:

  • Cognitive Behavioural Therapy (CBT)
  • Tapping or Emotional Freedom Technique (EFT)
  • Wellness Together Canada online portal

Today’s Mama Must Have: 

Dr. Lisa loves using her morning routine to set the tone for her day, including meditation, humming and chanting exercises

Dr. Toni highly recommends carving out some solo time for personal development and is currently enjoying the Living Passionately online seminar through Landmark Worldwide. It has made a huge impact on her mental health and helped to reduce the stress of the “should”s.

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

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 86: Anxiety, Mom Guilt and Getting Out of Your Head – In Conversation with Kimberly Mueller (previously released as Episode 7 on Feb. 13, 2020)

Here’s another oldie and goodie pre-pandemic episode worth another listen! This episode is packed full of real talk about mom guilt and how your expectations and self-awareness can impact parenting and your attachment to your kids. This conversation between Dr. Toni and registered psychologist, neurofeedback therapist and SheWorth founder Kimberly Mueller was recorded in August 2019 and previously released on Feb 13, 2020.

In this juicy episode, we cover:

  • Lessening your egoic attachment to your kids
  • Awareness of how your experience with your own parents impacts how you parent your kids
  • The inevitability of mom guilt
  • Distorted thought patterns women can get stuck in
  • How mood follows action
  • How trauma, anxiety, sleep and nervous system patterns can shift with neurofeedback brain training

Powerful Mama Advice from Kimberly:

Are you anxious about what your child is doing or not doing, especially in regard to their grades in school, their behaviour in public or their activities like dance or sports?

Remember that your kids are not yours; they are with you right now for a period of time before they go out into the world. Your kids do not have to define you and your identity doesn’t have to be tied up in them. It can be helpful to loosen your egoic attachment to who your child is, what they are saying or how they are acting. This can lessen some of the stress and anxiety you may feel about who your child is becoming. As a result, this can give your kids the permission they need to be loved and accepted for exactly who they are without conditions and expectations.

This idea can be a shift from previous generations. Growing up, you may have felt the burden that you had to be a particular kind of person or fit into a specific mold and that it wasn’t ok to be different. You may even regress back to feeling that way when you go back to your childhood home now!

As an adult, you might still be healing from the idea that it’s not ok to be yourself or you have to be a certain way. Hopefully, we can all step into a new fluidity and looseness around the rigid belief system we grew up in. 

Your experience growing up with your own parents can colour how you parent your own kids. 

When you become an adult, there is a lot of value in seeing your parents for who they really are. We can begin to see the inevitable faults in our parents and their parenting choices. With increased self-awareness, you can start to be radically honest with yourself and be willing to see the tendency of your parents in your own parenting. If your mother yelled often when you were growing up, you might be yelling often with your children. If your mother was a disagreeable personality type and your father was an agreeable personality type, you are likely going to think it’s ok for one person to often succumb to another person’s opinion or desires.

By breaking down how your family of origin influenced you, you can see how some of your parents’ faults might be manifesting in your own parenting. Because of that conditioning on your nervous system over the years, changing how you respond to different situations doesn’t happen overnight. This is also the case with your partner, too! Give yourself permission to make mistakes and learn from them. 

Mom Guilt, Anyone?

The idea of the perfect, happy image that can be present on social media doesn’t help with some of the inevitable mom guilt that you can experience. While mom guilt is inevitable, it is manageable. You are knocking on some primitive parts of your brain when you are experiencing mom guilt. You are evolutionarily wired to want to protect your young. When you go out to seek out resources (in other words: working), you might feel some dissidence or the feeling that something isn’t quite right at some level. Even in the 21 century, you are still operating on the same software system from many, many years ago.

From an evolutionary perspective, your tribe was designed to help raise your young. You can look at it that way when it comes to having your kids in daycare or at school while you are working. Your tribe is helping to raise your young and helping with social skills. The research 

When you have those emotions, be curious about it. Go through the process of checking in with yourself. Are you working a lot of extra hours and being more short with your kids because of guilt around that? Even if you love your job, this can come up over and over again. Is the guilt coming from a place of your spidey sense telling you that something is off? 

While nothing is perfect, often mom guilt can be turned down when you feel comfortable with the care that your kids are getting when you are at work. Honour your intuition if your gut is telling you to make a change. It’s helpful to have someone in your life to talk it out, whether it is your partner, friend, another family member or a therapist.

Could everyone benefit from therapy and seeing a psychologist? 

The biased answer is yes! Being aware of your emotions and putting a label on it is the biggest part of making change and feel better. You don’t need to have a problem or diagnosis to benefit from working with a therapist. It can help look at things in your life with a new lens that you may not have considered. Mental training and emotional agility is something that needs work, like training for your physical health and how brushing your teeth is necessary for your dental health and overall well-being. 

Do you get lost in your head?

Our minds can be a dangerous place! Our imagination can create stories and narratives that are not true. 

Examples of distorted thoughts include:

  • Mind reading – you think you know what another person is thinking, even though they aren’t thinking that way
  • Catastrophizing – you think that if one thing goes wrong, then another and another will happen and create a problem that is far worse than it really is

These distorted thoughts can be challenged by a therapist or a really good objective friend. Seeing a therapist can be a great alternative to talking to a friend because it can be hard for a friend to not be biased or not just say something you want to hear in order to affect the friendship and be nice. While your social tribe is there to unconditionally support you, a therapist is objective with no skin in the game. Also, you are wired to want to keep your status and position amongst your tribe to ensure survival. While it is great to share with close friends, you can say whatever is there for you with a therapist without worrying about the potential impact.

Mood follows action. 

You might not have the “perfect” mood to go out for a walk or go to a new place. It can be hard, but by not doing it, you are reinforcing the same pattern that there is something to be afraid of or is threatening.

Just talking about patterns around past trauma and anxiety (big or little) you might be stuck in sometimes isn’t enough to remove them. This involves the firing of neurons in different areas of the brain and different brain neurotransmitters.

Neurofeedback trains the brain and can help re-organize the brain at the subconscious level. As a result, the brain is no longer firing or stuck in the patterns that are causing anxiety or insomnia or keeping trauma stuck in the body. 

Your brain doesn’t want to exert a lot of energy. It takes a lot of energy to be anxious, depressed or ADHD. Neurofeedback helps the brain to become more efficient and resilient. Like the internet, neurofeedback is super easy to use but incredibly complex in how it’s organized behind the scenes.

Neurofeedback has been helpful for some women to wean off anti-anxiety medication. Also, Dr. Toni has experienced the benefits of neurofeedback while pregnant to calm anxiety, reduce the amount of waking in the middle of the night and gain better sleep quality. 

Today’s tip: 

Take a deep breath. Recognize that you’re doing the best you can and your kids are doing the best they can. Support each other and celebrate our successes. 

Today’s Mama Must Have:

Dr. Toni recommends having indestructible stainless steel water bottles for both moms and kids. She loves Klean Kanteen for herself and her daughter Frankie. 

Kim recommends having a guide for free, fun family activities in your area, like Calgary’s Child: https://www.calgaryschild.com/

Find out more about cognitive behaviour therapy, neurofeedback and Kimberly’s approach at www.psychologycalgary.com 

Connect with Kim and find out more about her organization SheWorth on Instagram @sheworth_women 

Thank you for joining us today! 

Have any comments, suggestions or burning questions? Visit our Website and connect with us on Facebook and Instagram. We’d love you to subscribe, and Please leave us a review and a 5 star rating if you enjoyed this episode. 

Please tell your perimenopausal mama friends about us, too!

Episode 81: Anxiety in Perimenopause: How Hormones, Blood Sugar Imbalances and Inflammation Are Impacting Your Mood

In this episode, Dr. Lisa and Dr. Toni discuss anxiety in perimenopausal moms and reasons why more and more women are suffering during the pandemic. Discover: triggers of and aggravating factors for anxiety and learn about effective natural approaches to treatment so you don’t have to suffer. 

Did you know?

A research study that followed 3000 Canadian moms over 12 years showed that symptoms of anxiety and depression almost doubled between May and July of 2020 compared to levels between 2017 and 2019. 

Another study on the impacts of COVID-19 on Canadians reported that 24% of people rated their mental health as fair or poor compared to 8% in 2018. 88% of participants experienced at least 1 symptom of anxiety in the 2 weeks prior, with 71% feeling nervous, anxious or on edge, 69% becoming easily annoyed or irritable and 64% having trouble relaxing.

What is anxiety?

Anxiety refers to anticipation of a future concern and is more associated with muscle tension and avoidance behavior.

Anxiety disorders differ from normal feelings of nervousness or anxiousness, and involve excessive fear or anxiety. 

If you have 3 or more anxiety symptoms for a period of 6 consecutive months on an almost daily basis, you might be diagnosed with Generalized Anxiety Disorder. Consult with a licensed therapist for support and confirmation of diagnosis.

What are symptoms of anxiety?

Psychological or mental and emotional symptoms you might be experiencing can include:

    • Fear

    • Irritability

    • Restlessness, inability to relax

    • Difficulty concentrating

    • Decreased libido

    • Decreased emotionality

Somatic or physical symptoms you might be experiencing can include:

    • Arrhythmia or heart beat irregularities, increased heart rate or palpitations

    • Increased shallow or difficulty breathing

    • Nausea

    • Diarrhea, reflux or IBS

    • Sweating

    • Tremor

    • Increased urination

    • Increased appetite

    • Dizziness or vertigo

    • Increased sensitivity to pain 

    • Headaches 

    • Worsening of skin conditions like eczema, hives, psoriasis

Postpartum anxiety can happen even a year after giving birth. 

Symptoms of postpartum anxiety can include the above symptoms, as well as:

  • Feelings of worry or dread
  • Racing thoughts
  • Problems sleeping
  • Hot flashes

What are possible causes of anxiety?

  • Hormonal change and fluctuations in perimenopause
    • Your brain’s response to hormonal changes can impact if you experience anxiety
    • Women with a history of mental illness, including postpartum depression and anxiety, are more at risk, as well as women whose moods are sensitive to hormone changes and have experienced PMS and PMDD
    • About 18% of women in early perimenopause and 38% of women in late perimenopause experience symptoms of anxiety and depression
  • Life or situational stressors
    • Changes in work, home, family
  • Individual genetics
    • Your genes can impact your neurotransmitter balance eg. COMT
  • Drug-induced anxiety
    • Alcohol, cocaine, caffeine, cannabis (see Episode 80 for more info on cannabis)
    • Amphetamines
    • Corticosteroids
    • Anticholinergics including some antidepressants
    • Hallucinogenics
  • Thyroid conditions (see Episode 42 for more info on thyroid)
    • Hyperthyroidism and Hashimoto’s thyroiditis 
  • Hypoglycemia
    • Low blood sugar can increase stress hormone cortisol
  • Lung conditions like COPD
  • Heart failure or arrhythmia
  • Brain inflammation or encephalitis, eg. traumatic brain injury, concussion
  • Nutrient deficiencies
    • Vitamin B12
    • Magnesium
    • Iron
  • Trauma, chronic stress and Post Traumatic Stress (PTS)

What are the conventional medical options for dealing with anxiety?

Prescription medications used to treat anxiety include:

  • Benzodiazepines like clonazepam, lorazepam, diazepam
    • High risk of developing side effects, dependence and tolerance
    • Nutrient depletions can include melatonin and glutathione
  • SSRI and SNRI antidepressants
    • High risk of side effects including impact on libido
    • Potential of worsening of symptoms in first 2-3 weeks
    • Nutrient depletions can include sodium, folic acid

What laboratory testing can be helpful for determining the root cause or factors of your anxiety?

Blood work – Iron panel, thyroid panel, vitamin B12 and D

Urine organic acids and hormone testing eg. DUTCH

Beck anxiety questionnaire

What are some natural approaches to address your anxiety?

  • Reduce alcohol, caffeine, sugar
  • Learn your situational triggers eg. running late
    • Avoid the avoidable
    • Prepare for the unavoidable
  • Practice RAIN – work of Tara Brach
    • Recognize – name the feeling
    • Allow – lean into the feeling, let it be, breathe
    • Investigate – physical feeling, self-talk/beliefs, what do you most need right now
    • Nurture – talk to yourself like friend, direct self-compassion
  • Interrupting anxiety or changing your state
    • Breathing exercises or humming to activate the vagus nerve
      • Diaphragmatic breathing with long inhalation and longer exhalation, research study showed lowers stress hormone cortisol practiced twice a day over 8 weeks
    • Splashing or drinking cold water
    • Ground yourself in the present by checking into your physical body, using your sense including smell and sound
    • Journalling
  • Prioritize sleep – see Episode 73 for more info
  • Exercise and moving your body
    • Bonus if you go outside for fresh air and sunshine!
  • Practice mindfulness and meditation eg. loving kindness practice
  • Avoid multi-tasking to prevent:
    • Increased heart rate
    • Feeling wired
    • Reduction in cognitive function and emotional control
    • IQ dropping by up to 15 points
  • Balance blood sugar and reduce pro-inflammatory foods – see Episode 45 for more info
  • Prevent anxiety-like hypoglycemic symptoms
  • Reduce inflammation fuelling anxiety

Supplements to consider:

  • Lavender, lemon balm, kava, tulsi, chamomile, passionflower
  • Adaptogenic herbs like ashwagandha, rhodiola, eleuthro, reishi
  • L-theanine, Lactium, taurine, 5-HTP, glycine, inositol, phosphatidylserine 
  • B complex
  • Omega 3 fatty acids
  • Magnesium 
  • Vitex for hormone regulation

Prescription medications to consider:

  • Bio-identical progesterone
  • CBD (also available without prescription in specific retail stores in Canada)

Other resources available:

  • Cognitive Behavioural Therapy (CBT)
  • Tapping or Emotional Freedom Technique (EFT)
  • Wellness Together Canada online portal: free mental health and substance abuse support

Today’s Mama Must Have: 

Dr. Lisa loves using her morning routine to set the tone for her day, including meditation, humming and chanting exercises

Dr. Toni highly recommends carving out some solo time for personal development and is currently enjoying the Living Passionately online seminar through Landmark Worldwide. It has made a huge impact on her mental health and helped to reduce the stress of the “should”s.

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety around labour and birth is happening July 12. Join her at https://www.hypnobirthingcalgary.com/register

Dr. Lisa’s Wild Collective in Fall 2021: 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.

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.