In this episode, Dr. Lisa and Dr. Toni discuss how brain fog can be impacted by: stress, nutrient deficiencies, lack of sleep, hormone changes with perimenopause and more. For your brain, it’s definitely a case of use it or lose it! Listen in to discover the causes of brain fog and what to do about it using mindfulness, meditation, nutrition, supplements, herbs and exercise, dark chocolate and caffeine (in moderation!). If you constantly forget where you put your keys or what your were going to say or do; then this episode is for you!

What is Brain Fog?

* Cloudy mental thinking* Difficulty with focus or memory* Difficulty with memory* Difficulty to memorize new information

It is never normal to have brain fog at any age!

3 Things Every Brain Needs:

* Oxygen* Fuel - Glucose or Ketones* Stimulation

Symptoms of Poor Circulation and Blood Flow to Your Brain:

* Low brain endurance, poor focus and concentration * Must exercise or drink coffee to improve brain function* Cold hands and feet, especially if you must wear socks at night* Cold tip of nose

Brain fog can be a symptom of neuroinflammation, in addition to :

* Unclear thoughts* Low brain endurance with brain fatigue* Slow and varied mental speeds

What could be causing your brain fog?

* Stress, Overwhelm, Multi-tasking, Worry, Distraction* Can result in elevated cortisol stress hormone and adrenal gland dysregulation, for more info see Episode 24* Hormone imbalance* Estrogen impacts serotonin, dopamine and acetylcholine receptors in women* Low estrogen increases brain inflammation and degeneration* Thyroid hormones impact all neurotransmitter receptors - for more info see Episode 42* Fatigue and inadequate sleep -  for more info see Episode 73 * Glymphatic system supports brain repair during sleep* Blood Sugar Imbalances - for more info see Episode 45* Elevated blood sugar can promote inflammation and damage to your brain cells* Leaky gut and microbiome imbalance - for more info see Episode 8* Food sensitivities and allergies, including gluten* Medication side effects including antihistamines, medications for blood pressure, anxiety and sleep, painkillers, and some antibiotics* Excess alcohol intake* Chronic environmental toxic exposure - for more info see Episode 65* solvents (eg. exhaust, pollution, fragrances)* heavy metals like lead and mercury* Physical trauma including concussion * Nutrient deficiencies* Essential fatty acids - omega 3 * B vitamins, especially low B12 and folate can cause elevated homocysteine* Protein for neurotransmitters, hormones, enzymes* Flavonoids with antioxidant and anti-inflammatory activity* Infections, including Candida overgrowth, small intestinal bacterial overgrowth (SIBO),

In this episode, Dr. Lisa and Dr. Toni discuss the atopic triad of allergy, asthma and eczema that both perimenopausal moms and their kids can experience. Find out what you can do to prevent and treat these inflammatory issues today. We also uncover why hormonal changes in perimenopause and menopause can trigger things such as hives.

What is an allergy?

Hypersensitivity disorder of your immune system, where you react to normally harmless substances in the environment that most people won’t react to.

Allergic symptoms include:

Itchy, watery, red eyes

Runny nose

Sneezing

Headache or pressure in sinuses

Itchy throat

Postnasal drip

Constant clearing of throat

More serious symptoms include:

Eczema - inflammatory skin condition

Asthma - immune reactivity and inflammation in airways causing wheezing, coughing, shortness of breath

Hives and anaphylaxis

The prevalence of allergic symptoms is increasing!

Allergic rhinitis, including runny nose, dark circles under eyes and throat clearing, affects as many as 40% of kids in US

CDC reported food allergies increased by 18% in US since 1990s

Eczema affects about 1 in 5 kids in US, with rates tripled in past 3 decades

Asthma affects at least 1 in 8 kids in US, with rates tripled between 1980 and 2008

Increased immune system reactivity causes may include:

* Hygiene Hypothesis or Microbiome Disruption* Your immune system needs to learn to respond to components in dirt and soil* Babies born by C section are 5x more likely to develop allergies than vaginal birth, since they are not exposed to mom’s vaginal microbiome* Also influenced with breastfeeding* Good bacteria are needed for “oral tolerance” and immune tolerance, so you are less reactive to foods and environmental allergens* Reduced gut flora diversity linked with increased risk of eczema, damage to gut lining allows foreign particles to trigger more immune reactions since more than half of your immune system is found along your gut - see Episode 8* Germ phobia can make kids more allergic* Insufficient micronutrient and antioxidant intake* Environmental pollution and compromised liver detoxification pathways * Liver filters all the blood in the body from the digestive system and removes toxins, allergens, hormones, chemicals, drugs, etc.* Your liver contains the Reticuloendothelial System (RES) containing immune cells that remove antigens from the digestive system* If overworked with high levels of chemicals and pollution, your liver will not be able to remove allergens appropriately - see Episode 33* Stress and adrenal function* Adrenal glands produce stress hormone cortisol, which is needed for an appropriate immune response* If overstressed or burnt out, you produce less cortisol resulting in more inflammation - for more info, see Episode 24* Genetics* Can be modified by environmental factors* Just because your parents suffer from allergies doesn’t mean you have to!

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...

In this episode, Dr. Lisa and Dr. Toni discuss habits and Gretchen Rubin’s, "The Four Tendencies" framework behind why you keep or don’t keep habits. If you’ve picked up some bad habits or have let go of some healthy habits during the pandemic, you’ll want to listen in to find out why and how to start changing your habits.

Why do you have certain habits?

* Trigger - Automatic, autopilot, routine or low energy* Behaviour - Healthy or unhealthy* Result or outcome - Reward with positive feelings or negative feelings and impact

What can you do to interrupt automatic habits and behaviours?

Between your trigger and behaviour: pause; set timer, do something you enjoy for 5-10 minutes (eg. journal, go for a walk), then see how you feel

Four Tendencies, as outlined in Better Than Before book by Gretchen Rubin

* Distinguishes how you respond to inner and outer expectations* Why you keep habits or don’t

* Upholder

* Meets both inner and outer expectations* Self-starter, reliable, motivated, thorough* But can become defensive, rigid, impatient, demanding* Can experience burn out and not say no* Key strategy for habit change: Does well with scheduling and monitoring

* Questioner

* Meets inner expectations and resists outer expectations* Data-driven; desire to create efficient and effective systems* Like to play devil’s advocate* It isn’t enough to be told what to do* Needs to know why* Reliable, strong-willed, responsible* Can suffer analysis paralysis - can manage with seating deadlines, establishing limits, consulting authorities* Key strategy for habit change: Strategy of accountability and clarity with monitoring and collecting data 

* Obliger

* Resists inner expectations and meets outer expectations* People pleaser and puts a high value on meeting commitments to others—“I’ll do anything for a client/patient/family member”* Requires deadlines, oversight, monitoring, and other forms of accountability* Key strategy for habit change: Give self treats or rewards

* Rebel

* Resists both inner and outer expectations* Independent-minded* Unswayed by conventional opinion, willing to buck social conventions* In touch with their authentic desires* Act as though ordinary rules don’t apply to them* Restless; may find it difficult to settle down in a job, relationship, city* Repelled by routine and planning* Struggle with repetitive or mandatory tasks* Needs any behaviour to be convenient and to add to their identity* Key strategy for habit change: Strategy of Identity

Consider the following Habit Hacks:

* Approach your habits and behaviours with self-love, compassion and forgiveness, as we discussed in Episode 55* Be intentional and recognize your autopilot behaviours* Remember the why* Commit and schedule it in your calendar * Pair it with something else - making your own lemon water while making kids’ breakfast* Break it up into bite-sized chunks* Be accountable - text a friend or post on social media, join online community* Monitor progress - track in calendar or journal with gold stars or check marks, post on social media (see Episode 11 to learn more about using a bullet journal)* Avoid “all or...

In this episode, Dr. Lisa and Dr. Toni are talking about the different types of ovarian cysts that perimenopausal women can commonly experience, including PCOS. Did you know that if you have ovarian cysts, it doesn’t mean you have PCOS? Find out what symptoms you need to watch for, what lab testing to consider and natural approaches to effectively managing ovarian cysts. 

What types of ovarian cysts can you develop?

Functional cysts - related to menstrual cycle, usually harmless, rarely cause pain, resolve within 3 cycles

* Follicular cyst - when follicle fails to release egg at ovulation and continues to grow, forming a cyst* Corpus luteum cyst - when follicle releases eggs, corpus luteum continues to grow and accumulates fluid inside, forming a cyst

Other cysts: - can become large and shift position of ovary, increasing chance of twisting, or ovarian torsion, which can be painful and cause decrease of blood flow to ovary

* Dermoid cysts - also called teratomas, can contain tissue like hair, skin or teeth, because they form embryonic cells, rarely cancerous* Cystadenomas - develop on surface of ovary containing either water or mucus* Endometriomas - develop as a result of uterine endometrial tissue growing outside of uterus and attaching to ovary, related to endometriosis

These kinds of ovarian cysts are different than polycystic ovarian syndrome.

What is Polycystic Ovarian Syndrome (PCOS)?

Endocrine condition that affects other systems as well: 

* not only hormones and fertility, but also your skin, cardiovascular system, metabolism, immunity, mental-emotional health and more

Risk factors for developing ovarian cysts:

Genetics 

Inflammation 

Hormonal issues

* Irregular menstrual cycles* Hormone imbalance* Insulin resistance and increased androgens like circulating testosterone in PCOS* insulin stimulates secretion of testosterone by ovaries, inhibits sex hormone binding globulin from liver, leading to increased circulating testosterone, leading to acne, excess facial and body hair and male pattern baldness in women* Estrogen dominance (for more info, see Episode 21 and Episode 22)* Use of medications like Clomid or Tamoxifen* Hypothyroidism - see Episode 42 for more info

Early menstruation (11 yoa and younger)

Cigarette smoking

BMI above 30

Dysfunctional fat tissue, not inert

* Fat cells become enlarged and have less circulation, causing some cells inside fat tissue to die, resulting in inflammation results 

How do you know if you have PCOS?

You can have at least 2 out of 3 of the following:

* presence of micro polycystic ovaries or 12 or more small follicles on ultrasound * signs of high androgens - acne, hirsutism (dark hair on chin, around nipple, upper lip, sternum, lower abdomen), * irregular menses due to chronic ovulation disorder = fewer than 9 periods in a year or any stretch of 3 months without period

How do you know if you are not ovulating?

In this episode, Dr. Lisa talks with Nicole Manes about how sound therapy can be used to manage stress and mood, improve sleep and digestion, and promote relaxation to support healing and well-being. Tune in to experience the benefits of a sound bath for yourself! 

Nicole is a Certified Sound Therapy Practitioner and is the co-founder of Sound Response Wellness, a company offering online and in-person Sound-Based Stress Reduction services. In addition to a long-standing interest in psychology, mindfulness and spirituality, plus over fourteen years as a public relations and marketing communications specialist, Nicole brings years of vocal training, live performance, song writing and in-studio recording experience to her sound therapy practice. She uses a variety of instruments and tools including voice, crystal quartz singing bowls, metal singing bowls, tuning forks, drum and chimes to deliver therapeutic soundscapes that help people reduce stress and increase their overall sense of well-being. 

In today’s episode, we cover:

* The difference between in person and virtual sound therapy sessions* The benefits of sound therapy demonstrated by scientific research:* Can help you to anchor yourself in the moment and feel grounded* Naturally promotes a state of calm and relaxation of your central nervous system* Reduces stress and tension in the body to positively sleep, digestion and symptoms of depression and anxiety* Provides the one of the easiest ways to enter a meditative state* Help you get in touch with emotions that are hard for you to verbalize and shift your state to regulate your emotional stability* Acts like a massage from inside out* Increases physical energy levels and promotes a feeling of well-being* Can lower blood pressure and physical pain* How there is no minimum dose of sound therapy for you to experience benefits* The importance of nature sounds for feeling a sense of safety* How you can use different sounds at home as healing tools* Running or pouring water * Koshi chime * Kalimba* Your own voice with humming, singing or sacred vowel sounds* How different soundscapes can be used in sound bath depending on the desired effect and complement other health practices* Nicole provides a 10 minute sound bath for you to enjoy

You can connect with Nicole on Instagram at: @NicoleManesSoundTherapy on FaceBook and online at www.soundresponsewellness.com

Check out Nicole’s free weekly sound baths on her Nicole Manes Sound Therapy YouTube Channel  

Today’s Mama Must Have: 

Nicole is a big fan of lemon ginger tea and the Essentrics functional movement system Framewrk by Josephine Cuthill

Dr. Lisa relies on the Bands in Town app to find different music events happening online to get her live music fix

Thank you for joining us today!

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

Email us or connect with us on  Facebook  and  Instagram.

Please tell your perimenopausal mama friends about us, too!

In this week’s episode, Dr. Lisa and Dr. Toni are discussing what you need to know about uterine fibroids. Did you know that by the age of 50, almost two-thirds of women experience fibroids? Listen in to discover risk factors, racial disparities, conventional and natural treatments available for fibroids.

What are uterine fibroids?

Fibroids are noncancerous tumors that grow in the uterus and range from pea to football sized. 

Fibroids disproportionately impact women of color. Black women are diagnosed with fibroids roughly three times as frequently as white women, develop them earlier in life and tend to experience larger and more numerous fibroids that cause more severe symptoms.

In the US, nearly a quarter of Black women between 18 and 30 have fibroids compared to about 6% of white women. By age 35, that number increases to 60%. 

Potential causes and risk factors:

* Estrogen dominance, as estrogen can feed the growth of fibroid - see Episode 21 and 22* Xenoestrogens and hormone disrupting compounds - for more info see Episode 65* Commercially-Raised Animal Products:* Plastics & Canned Goods (many have plastic lining)* Personal Care Products (makeup, lotion, & perfumes)* Oral Contraceptives or birth control pill* Pharmaceutical medications* Food Additives & preservatives* Styrofoam products* Laundry & Dishwashing detergents* Household cleaners & air fresheners* Pesticides & Herbicides* Perimenopause due to with lower progesterone levels* Weight gain, as your fat cells make more estrogen* Poor liver detoxification of hormones* Low vitamin D status - impacted by your skin tone and levels of melanin in your skin * Vitamin D deficiency occurs 10X in Black women compared women from other cultures* Vitamin D inhibits uterine fibroid growth* Stress - see Episode 24 for more info on stress and your adrenal glands

Signs and Symptoms:

* Heavy menstrual bleeding* Menstrual periods lasting more than a week * Anemia and fatigue* Pelvic pressure or pain, can be during intercourse* Frequent urination* Difficulty emptying the bladder* Constipation* Protruding abdomen or bloating* Backache or leg pains

3 locations:

* Subserosal – on the outside surface of your uterus* Intramural – within the muscular wall of your uterus* Submucous – bulging into your uterine cavity

May impact your fertility in the following ways:

* Block fallopian tubes, cervix* Reduce where implantation can occur* Increase risk of miscarriage* C-section may be recommended for birth

Conventional Treatments:

* Uterine Fibroid Embolization

* Non-surgical; outpatient procedure* Incision in upper thigh with catheter inserted into femoral artery using x-ray to guide/locate blood supply to fibroid* Microscopic inert particles injected into vessels that nourish the fibroid to block blood supply resulting in fibroids shrinking

* Myomectomy: * Fibroid only taken out* Black women 2x more likely to get complications like excessive blo...

In today’s episode, Dr. Lisa discusses the approach of intuitive eating for kids with registered dietitian Jay Baum. Find out how to develop healthy eating habits with your kids and make mealtime fun instead of stress-inducing. You can raise a child who is an intuitive eater, even if you grew up to have a dysfunctional relationship with food.

In today’s episode, Dr. Toni welcomes back transformational coach Kari Klein to talk about the mind-body connection behind autoimmune conditions and how the mind is a key to true healing, bringing the idea of stress management to a whole new level. If you have the tendency to overthink things and you’re feeling a lot of pressure, overwhelm and fear, you need to listen in on this conversation, even if you don’t have an autoimmune condition.

In Episode 9, Kari shared her story of recognizing and addressing hormone imbalance which impacted her brain function and mood.

As a mom and chiropractor trained in functional neurology, Kari Klein has offered wellness care for families for many years. By providing transformational coaching and deep-dive conversations that produce a new level of self-awareness, Kari is passionate about guiding women and men to discover themselves and their potential, unlocking their power and connecting them with the knowledge of who they fully are and what they are really here to do. 

What is an autoimmune condition?

With autoimmune conditions like Hashimoto’s thyroiditis, rheumatoid arthritis, multiple sclerosis and lupus, your immune system is triggered to create antibodies against your own tissue.

It is common for women to experience the onset or flare of an autoimmune condition postpartum or soon after having kids.

A naturopathic approach to addressing autoimmune conditions involves supporting your immune system’s balance, gut and liver health, and stress management. 

In this episode, we discuss:

* The focus on doing vs. being human* How you can get mis-identified with your body and the chaos of your life instead of the essence of who you are* How when you connect with how you are designed by nature, it is easier to manage stress* Where expectations, pressures and demands around being a mom come from and the autopilot setting you can be living in that can keep you feeling separate* How to recognize the training or programming you picked up so you can let it go* Why you don’t need to be better and how to reconnect to your true nature and your intuition* The impact of fear on your health and your inability to be present with your kids* How the mind can create burnout and help you heal from burnout* The power behind recognizing that you’re not broken and don’t need to be fixed

Kari mentions the book Why Don’t Zebras Get Ulcers by Robert Sapolsky

Want to connect with Kari? Email her at [email protected] and find her on Facebook and Instagram @thislifekariklein 

Today’s Mama Must Have:

Kari loves using Sistema® lunch boxes with separate containers for her little guy. 

Dr. Toni can’t imagine life without a simple white noise machine (set on rainfall setting) and a fan to help support a full night’s sleep.

Thank you for joining us today! 

Have any comments, suggestions or burning questions? Email us or connect with us on  Facebook  and  Instagram.

In this episode, Dr. Lisa and Dr. Toni are discussing heartburn and other symptoms of acid reflux. With the extra stress of the pandemic over the past year, you might be experiencing acid reflux and not even know it. Find out what factors can cause reflux or make it worse, why you want to avoid long term use of antacid medication, and what lab tests and effective natural treatments are available. 

Symptoms of Acid Reflux:

* Burning pain in your chest* Regurgitation of food or liquid* Chronic cough* Wake up with sore throat regularly* Difficulty swallowing or feeling a lump in your throat

Sometimes acid reflux progresses to a more severe form of reflux called gastroesophageal reflux disease or GERD, where heartburn or other reflux symptoms are experienced two or more times a week.

What happens if you don't treat it? 

Over time, chronic inflammation in your esophagus can cause:

* Narrowing of your esophagus (esophageal stricture)* An open sore in your esophagus (esophageal ulcer)* Precancerous changes to your esophagus (Barrett's esophagus)

Why does acid reflux happen?

When you swallow, your lower esophageal sphincter (LES) relaxes to allow food and liquid to flow into your stomach. If your LES relaxes abnormally or weakens, stomach acid can flow back up into your esophagus. 

Factors that can aggravate acid reflux:

* Low stomach acid* Eating large meals or eating late at night* Pressure in your stomach from weight gain or pregnancy* Smoking* Stress* Microbiome imbalance like H. pylori and small intestinal bacterial overgrowth (SIBO)* Hernia or connective tissue disorders, such as scleroderma* Medications like bisphosphonates for osteoporosis, NSAIDs like aspirin, ibuprofen and motrin, antibiotics like tetracycline and clindamycin* Food triggers can include:* Alcohol, coffee, tea, carbonated drinks* Spicy foods, tomatoes and tomato sauces* Chocolate, citrus, garlic/onions* Fatty and fried foods* Peppermint

Testing to consider if you have acid reflux:

* H. pylori breath, blood or stool test * SIBO breath test* Endoscope with biopsy* HCl challenge * Cortisol testing in saliva or urine* Comprehensive Digestive Stool Analysis

What can you do about acid reflux?

Typical medical treatments include antacids, histamine blockers, and proton pump inhibitors. While these are generally safe for short-term use, taken over the course of weeks they can interfere with nutrient absorption and have other side effects.

Tums contains calcium carbonate, as well as several artificial colours, mineral oil, sucrose and talc.

Antacid medication like Zantac (ranitidine) can cause multiple nutrient depletions, including vitamin B12 and D, calcium, iron, zinc and folic acid. 

Proton pump inhibitors like Nexium (esomeprazole) or Pantoloc (pantoprazole) can cause multiple nutrient depletions, including vitamin B12, calcium, iron, zinc, folic acid, magnesium

and probiotics. 

Recent studies regarding the long-term use of proton pump inhibitors have noted several adverse effects including: 

* risk of fractures* Pneumonia* Clostridium difficile diarrhea* chronic kidney disease* dementia

Natural treatments for acid reflux include:

* Avoid food triggers* Eat at least 3 hours before bed and sleep propped up if needed* Chew your food well and eat while sitting down, calm and relaxed* Avoid drinking water while eating* Support your stomach acid pr...