Episode 150: Our Top Take-Aways from Previous Episodes to Navigate Perimenopause with More Ease

In today’s episode, Dr. Lisa and Dr. Toni are celebrating the 150th episode of the Perimenopausal Mamas Podcast and review their top lessons from the past 149 episodes to navigate perimenopause with more ease.

  1. Unpredictable changes in perimenopause is the only thing that is predictable!
    • symptoms can change from month to month
    • symptoms can vary and are based on your hormone fluctuations
      1. irregular cycles and heavy bleeding
      2. PMS, mood swings, depression and anxiety
      3. hot flashes and night sweats
      4. joint pain and body aches
      5. skin and hair changes
      6. weight and metabolism changes
      7. fatigue and brain fog
    • hormones are impacted by stress, sleep and how much fun you have (or miss)
      1. See more info about stress and cortisol: Episode 24
      2. See more info about thyroid hormones: Episode 42
      3. See more info about sleep: Episode 73

Menopause is when you have not had a menstrual period for 12 months.

Perimenopause is the transition period before you reach menopause and can last for 4 years, 8 years or longer. 

Does every woman experience the transition from perimenopause to menopause the same way?

No!

You can have one of 4 different patterns of estrogen and 3 different patterns of FSH levels, as well as different combinations of other symptoms at different stages of perimenopause. 

  1. Acceptance and love for yourself is more important than forcing or pushing yourself
  • Treat yourself like a friend instead of shoulding on yourself
  • Don’t have to fight yourself or cycles and expect perfection
  • Don’t have to restrict to see change – focus adding things in, not removing, to nourish yourself: joyful movement, foods you love, adding in sleep and connection
  • Practice acceptance of what is and what isn’t
  • RAIN meditation by Tara Brach – https://www.tarabrach.com/
  1. Perimenopause can be a positive time for reawakening and reconnecting with yourself
    • Focus on your needs, priorities and boundaries
    • Recognize the different phases you can experience with cyclical living and the 4 different Relationship Seasons™ – see Episode 82
      1. Coping
      2. Coasting
      3. Connected
      4. Confident
  2. Practicing being mindful and conscious
    • Scheduling time to relax
    • Recognize that you can change your emotional state
      1. See Episode 112
    • Prevent stress with organization like bullet journal
      1. See Episode 11

Today’s Mama Must-Have:

  • Dr. Lisa loves being part of mom’s groups like Mom Halo and Mamas and Co (and running Wild Collective) to connect with other like-minded women
  • Dr. Toni is a big fan of 5 minutes of anger work as healthy outlet for expressing anger instead of avoiding, stuffing it or unleashing it on loved ones – using the couch as a punching bag

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!

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 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 19 – Interview: How to Stay Motivated During the Pandemic, Have Better Productivity, and Use Technology to Download Your Brain (and Sleep Better!)

In today’s episode, Dr. Lisa talks with Valeri Hall-Little, Efficiency Business Coach and Tech Guru, about how busy mamas can leverage routines, mindfulness and technology to maximize productivity, efficiency and energy while minimizing overwhelm and mental exhaustion.

Valeri discusses how to use simple tech tools (such as apps for: meditation, note-taking, task-management and streamlining to-do lists) to help you step back from the daily grind and improve the flow of your day (even if you are working from home right now and are trying to care for your kids at the same time!). She also emphasizes the importance of taking breaks from work and technology, when needed, to recharge and refocus.

In today’s episode, we cover:

  • The importance of sticking to a routine, juggling your schedule with your partner according to the times each of you are the most productive and harnessing the times when you can focus on work
  • Different morning routines to set the tone for a productive day, even if you only have 2 minutes
  • How combining movement and mindfulness can jump start your focus and attention during the day
  • The importance of using technology that serves you and makes your life easier (and avoiding technology that drains and overwhelms you)
  • How to easily compile and access all your online resources using tagging with Pocket
  • Why now is a good time to play with your technology and increase your mastery with tech tools that help you like Evernote
  • How taking the time to “sharpen your saw” and plan is key so that you’re working on the right things and doing it as effectively and efficiently, and not getting stuck in busy work
  • The need to recognize that the most productive thing you could be doing right now is to stop working and take a break
  • The importance of the ergonomics of your workspace at home
  • How noise-cancelling headphones can Increase your focus and decrease interruptions while working from home

Get Valeri’s FREE Ultimate Guide to Untangle Your Tech

Today’s Mama Must Have:

Dr. Lisa is using the Insight Timer app and Tapping Solution app to calm her brain and not get into overwhelm.

Valeri is using the Calm app as a sanity saver – not only to meditate, but also to fall asleep to the ocean soundscape function. She is also listening to Calm’s sleep stories and masterclasses, starting and ending her day with it.

She is also loving Zoom to connect with family and friends, especially for special birthday celebrations.

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!

Stay safe everyone!