In today’s episode re-release from 2020, Dr. Toni talks with Dr. Cyndi Gilbert about the health benefits of nature exposure. Getting outside is so important to reduce stress and stress related health conditions for both you and your kids. Listen in to learn more.
Dr. Cyndi is a naturopathic doctor, the mom of 2 kids and the author of two books, the Essential Guide to Women’s Herbal Medicine and Forest Bathing. Dr. Cyndi’s naturopathic medical practice in Toronto has a clinical focus in mental health, trauma, addiction, sexual/reproductive health and LBGT2SQ health.
In this episode, we cover:
The impact of quarantines and stay-at-home orders, in addition to what neighbourhood you live in, on access to green space
How less access to green spaces makes you at higher risk for a number of different health conditions related to stress
The health benefits of just sitting outside for both you and your kids
How your immune system can benefit from smelling the essential oils of the trees, as well as the vitamin D your body makes from sun exposure
The importance of mindfulness and getting away from your daily responsibilities to decrease your level of stress
How you experience nature and green spaces is impacted by your sense of nature connectedness and safety, which can also depend on your sex, gender and racial identity or level of mobility
The importance of considering and acknowledging the history of the land you are on and people who have cared for that land
Creating your own mindful practice for self-care and self-reflection in nature
Five Senses Forest Bathing – use each of your five senses to acknowledge what is around you
How nature can provide a place for both self-care and building community
You can find Dr. Cyndi on social media @drcyndind or on a hike or in a canoe with her family.
Today’s Mama Must Have:
Dr. Toni is grateful for her neighbourhood park to spend time outside with her family with a ball or bottle of bubbles.
Dr. Cyndi recommends introducing more green into your life, even if it is as simple as having a potted plant. She always brings a plastic bag and glove to clean up garbage in the green spaces she enjoys.
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 this episode, Dr. Lisa discusses the benefits of breathwork for ourselves and for our kids with certified breathwork coach Maya Bahar Castle. Listen in to find out how different breathing techniques can be used to: calm your nervous system down, lower cortisol, support mindfulness, enhance sleep, reduce anxiety and more! It doesn’t take long…even a few minutes of intentional breathing can have profound impacts on our mental, emotional and physical health and well-being. Maya also shares some ways to incorporate breathwork into you and your kids’ schedules. Every little bit helps!
Maya Bahar Castle (@breathingwithmaya) is a Certified Breathwork Coach and homeschooling mama. Prior to leaning into motherhood and breathwork practices, she enjoyed more than a decade long career in EdTech. She’s honoured to guide journeyers through down-regulating forms of Breathwork that bring awareness back into one’s body, still the mind, connect to intention and restore the nervous system. She works with moms and children in Toronto, and when she has a spare moment, you’ll find her writing away.
In today’s episode we cover:
Maya’s experience with homeschooling her son
How breathwork transformed Maya’s postpartum anxiety
The importance of grounding and responding instead of reacting to situations in your life
How you can breathe in a healthy way
The difference between healthy breathing and breathwork
The breathwork practice that has been proven to lower your cortisol level in 5 minutes
How breath can influence your hormones through your menstrual cycle and ease the transition through perimenopause and menopause
The importance of introducing breath work to your kids
How you can incorporate breath work into your day and remember to breathe properly
You can connect with Maya on Instagram @breathingwithmaya
Check out Maya’s 5-minute breathing exercises for kids: here and here.
Listen to the Hubermann Podcast episode on how to breathe properly here.
What 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 this fall. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s 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!
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 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.
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
irregular cycles and heavy bleeding
PMS, mood swings, depression and anxiety
hot flashes and night sweats
joint pain and body aches
skin and hair changes
weight and metabolism changes
fatigue and brain fog
hormones are impacted by stress, sleep and how much fun you have (or miss)
See more info about stress and cortisol: Episode 24
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.
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/
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
Coping
Coasting
Connected
Confident
Practicing being mindful and conscious
Scheduling time to relax
Recognize that you can change your emotional state
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!
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 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
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 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
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!
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