In this episode, Dr. Toni talks with Naturopathic Doctor and masters athlete Dr. Andréa Proulx about the importance of fitness and strength for women as we age. We are designed to move and we thrive when we move our bodies. Find out how to build strength, support your muscle mass and move your body in perimenopause and menopause, and how it can help increase not only your lifespan, but your health span.
“We need more empowered women ready to take on the world” – Dr. Andréa Proulx
Dr. Andréa Proulx ND is driven to motivate, educate and inspire women to step into their feminine strength. She works with women who value exercise and fitness and have felt the rush of confidence that comes from moving their bodies.
Using her training as a naturopathic doctor she goes beyond symptoms to get to the real reasons why there’s dysfunction. With a comprehensive approach she helps patients tackle fatigue, hormone issues and gut problems to up their fitness, strength and sports performance.
As an international level athlete she personally understands the desire to unlock the potential of the human body and love every minute of sport.
In this episode, we cover:
Why the half marathon is the fastest growing race for women since it is challenging and takes effort but is achievable for most women
How achievement can be a big motivator for physical activity and training
The recent gender equity in sports on an Olympic level
How the prime motivation for girls and women in sport tends to be social relationships and can be a factor for sustainable physical activity
Fitting in physical activity as a busy mom
The importance of modeling regular physical activity for your kids, in addition to body awareness, confidence, resiliency, leadership and communication skills with team sport
The importance of increasing and maintaining muscle mass as you age
Estrogen is an anabolic hormone that helps to build muscle, in addition to testosterone
Estrogen peaks around ovulation and is not opposed by progesterone, which can increase your strength and physical ability compared to other phases in your menstrual cycle
It’s more difficult to build your muscle mass when estrogen is lower, especially when you reach 5 years into menopause
Adding weight training and lifting heavy things is crucial for stimulating your muscle fibers to grow
You don’t have to use equal weights and can use things around the house like food cans and water bottles
The importance of pelvic floor health when starting or increasing physical activity
See a pelvic floor specialist or physiotherapist, especially if you are experiencing any leaking of urine
See a personal trainer when you can to make sure you have the right technique and are doing the best exercises for your unique body
How expectations around your body or what you are wearing when playing sports or exercising can hold you back
Why healthy aging looks like muscle, exercise and protein – for mobility, independence and metabolism
Women gain an average of 10 lbs in the first 5 years after menopause because we can’t process carbohydrates as well as we did when younger – we need more protein and less simple carbs!
Dr. Andréa loves to support women to dress properly when working out outside. If you want to know what to wear in all types of weather, check out her free “Seasonal Workout Wear For Female Athletes” guide.
Dr. Toni is a big fan of The Conqueror Virtual Challenges – sign up, log your activity/miles, then get a medal when you’re done – this summer hiked Cabot Trail, now Camino de Santiago – Motivation for movement, gamification of physical activity and getting outside
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Please tell your perimenopausal mama friends about us, too!
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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.
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