Category: sleep

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Brain fog is real

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In perimenopause, the years leading up to menopause, they work unpredictably.  Your sexual hormones, estrogen and progesterone, fluctuate and you may experience many physical, cognitive, and emotional changes, including brain fog.

 

Working through perimenopause can be dreadful if you experience:
  • fatigue
  • insomnia
  • hot flashes and/or night sweats
  • irritability
  • mood swings
  • palpitations
  • anxiety and worry
  • memory loss, problems with recall and/or brain fog
  • reduced concentration
  • loss of confidence

 

Brain fog can be a consequence of simply getting older, in both men and women.

 

For midlife women, fluctuating hormones during the menopause transition can cause brain fog.

 

In midlife you are at the peak of your career and the demands on your cognitive function—from work, family, older parents, and others—are very high.

 

What can you do to decrease brain fog?

Menopause symptoms, such as poor sleep, may exacerbate brain fog. If night sweats, which are hot flashes that happen at night, wake you up frequently, night after night, month after month, that’s going to affect your cognition, your brain function. You feel and function worse. But night sweats should be treated. Call me and find out how.

Mood swings are common in menopause. If you’ve had depression in the past, check with your doctor if you’re feeling depressed to ensure it gets treated.

Eat well. The Mediterranean diet lowers the risk of pre-clinical Alzheimer’s disease (this benefit was been shown in a large randomized trial!). Read more about the Mediterranean diet on my blog.

Exercise. Engage in various types of exercise—cardio, strength training, and balance—for better heart, brain, and bone health. You don’t have to walk 10,000 steps/day. Just 15 minutes/day of brisk walking improves your cognitive function.

Manage your stress in whatever way works for you: baths, reading, meditation, slow breathing, listening to music, waking in nature, talking with a friend. Be mindful, live in the present moment.

 

If you’d like to know how to minimize night sweats, improve your sleep, and decrease brain fog then book a FREE Discovery Call with me.

Sleep: Chief nourisher in life’s feast

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Poor sleep sucks!  And it can cause a range of bothersome symptoms:

  • Making it harder for you to function during the daytime
  • Making you hungrier during the day, leading to your eating more comfort foods
  • Irritability
  • Poor judgement
  • Brain fog (forgetfulness and difficulty concentrating)
  • Reduced motivation or energy
  • Making errors or having accidents more often than usual
  • Fatigue, and
  • Ongoing worry about sleep.

Sleeps cleans the brain of harmful waste products and damaging free radicals.

Lack of sleep is a serious threat to the brain and it may deteriorate cognitive function and increase the risk of dementia.

Some factors that affect sleep:

  • Alcohol – decreases REM sleep early in the night, but as the alcohol wears off there is a REM sleep rebound with prolonged REM stages and shorter deep-sleep stages.
  • Medications – Sleeping aid medications increase light sleep but they can decrease deep restorative sleep. Antidepressants suppress REM sleep.
  • Body temperature (hot flashes and night sweats)
  • Sound
  • Hormone fluctuations (steep drop in estrogen levels). Estrogen levels will level out and, YES, you will sleep again (just like, if you had children, you may remember those sleepless nights and after that you were able to sleep again)
  • Sleep disorders – sleep apnea, Restless Leg Syndrome (RLS), and others

Dr, Maria Sunseri writes in her book Sleep After Menopause: 2nd Edition (short, inexpensive, and a sleep-changing read)

…when we are super conscious of waking and we fall back asleep we do not feel like we are sleeping. We have amnesia for the actual time of falling asleep, but then we wake and “alert” ourselves over and over with the passing of the clock time such that we do not feel that we have sleep in the intervening time even though we did sleep.

 

That’s why one of the best tips for better sleep is to turn the clock around.

Really?

Yes, because it doesn’t matter what time of the night it is when you wake up.  What matters is that you will get back to sleep, and fast.

Here are other tips to help you get back to sleep:

  • Avoid alcohol
  • Your bedroom should be a quiet, dark, and cool, room (16 – 20 °C)
  • Get natural daylight exposure
  • Exercise regularly but not within 3 hours of going to sleep (exercise raises your core temperature and makes it harder to fall asleep)
  • Take a warm shower before bed. It helps to cool you down and you’ll fall asleep faster.
  • Don’t drink caffeine past 12 PM. Caffeine can linger in your body for up to 8 hours.
  • Wear light sleeping clothes and light or no bed covers (only a sheet if you experience night sweats).
  • Magnesium (100 – 200 mg) at bedtime may help you sleep

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

Rocking Midlife Podcast “Navigating Menopause with Teresa Dias”

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In this Rocking Midlife Podcast, “Navigating Menopause with Teresa Dias”, my esteemed and very funny hostess, Cat Coluccio, and I cover all sorts of areas, ranging from night sweats to dry vaginas.

Ten years ago, when I was in my late 40s and my oldest son was in his late teens he asked me if I was bipolar because my moods were so extreme. That led me to research what could be contributing to my moods and I discovered that I was in perimenopause.

I realized, WOW! If I, a well-educated healthcare professional, had no idea of what was going on in my body and my mind then a lot of other women who’re going through similar challenges must know even less.

That’s when I decided to get my menopause practitioner certification (NCMP) through the North American menopause Society (NAMS), so I could make women’s midlife journey easier.

There’s a lot of secrecy, shame, denial, and taboo about menopause.

I’ve learned a lot through experience, listening, counselling, and educating women going through the hormonal changes of midlife.  I believe there are three things that must be accomplished so that ALL women can have an easier menopause, not feel they’re going crazy, and realize that they’re not alone on this journey:

  • We must normalize menopause, talk about it, and break the taboo because ALL women go through menopause and there’s no shame in it.
  • Women need to be aware of menopause, be prepared for it, and understand what’s causing the changes, in order to avoid worry, fear, and needless suffering.
  • Women need to know that for every challenge that (peri)menopause poses there’s a solution, and they need to know where to find support when they need it.

Cat says

This Rocking Midlife Podcast, “Navigating Menopause with Teresa Dias”, is one that every midlife woman needs to listen to.

In fact, every woman’s family should listen in too so they can learn how to support the menopausal woman in their life.

I certainly learned things that I didn’t know, as let’s face it, menopause is rarely discussed as being a normal season of life. Teresa’s business is called MenopausED, a virtual women’s health practice specialized in menopause. She raises awareness about menopause and provides education and support to women in midlife to help them navigate this season.

You can find the podcast here, https://catcoluccio.com/2020/12/10/navigating-menopause/

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

 

 

12 Tips for Menopause-Friendly Holidays – TIP #7: SLEEP PROPERLY

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It’s no surprise that today’s uncertainties—health, family, job, personal finances, all the bad news from around the globe—can disrupt your ability to sleep. On top of that, your menopause may be causing sleep difficulties. But the good news is that you can learn to sleep properly.

Lack of sleep can make you even more stressed, depressed, and grumpy. If you are well-rested you are less likely to feel the need to fill up on caffeine and eat sugary treats. You’ll cope better with the demands of the busy festive season, and the brain fog, fatigue, and irritability common in menopause are less likely to bother you.

If you’re having trouble falling or staying asleep, here are a few things you can try to sleep properly:

Limit caffeine intake.

The stimulant effects of caffeine, in coffee, tea, soft drinks, and chocolate, can linger in your body for up to 20 hours.

Don’t drink alcohol in the evening.

It is a sedative but it disrupts your sleep (it cuts down the amount of deep, restful sleep you’ll get).

Follow a regular sleep routine.

Try to go to bed and wake up at about the same time every day, even on weekends

Sleep is good for you!

Prioritize it over Netflix and your social media. It takes time to get to the deep regenerative sleep, so go to bed early.

Don’t look at screens for at least one hour before bed.

The blue light decreases your levels of the hormone melatonin, tricking your body into thinking it’s not time to sleep. Use the settings in your computer, smart phone or tablet to turn on” dark mode” or “night mode” to reduce the amount of display light.

Get a bedtime routine.

Relax and “turn off” your brain, such as meditation, breathing exercises, and stretching before bed.

Sleep in a quiet, dark, cool room.
Magnesium at bedtime helps you sleep.
If you can’t get a good night’s sleep, then take a nap.

Napping is healthy; it improves alertness, concentration, and memory Take a short nap, 15-20 minutes – a longer nap may not make you more energetic, in fact it may make you groggy. Nap after lunch but before 3 PM so as not to disrupt your night’s sleep.

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

 

Four fundamentals of good health to boost your immune system

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Especially right now we need to maintain a healthy immune system to reduce our chances of getting sick with the corona virus.  There are many unsubstantiated claims flying around, some made by people seeking only a quick profit.  But here are four fundamentals of good health to boost your immune system.

I’ve always believed, and experts agree, that a healthy lifestyle that incorporates the four fundamentals for good health is good for the immune system:

  1. Healthy diet
  2. Physical exercise
  3. Proper sleep
  4. Be aware of your thoughts

 

Let’s look in more detail at the four fundamentals of good health to boost your immune system:

 

1. Healthy diet

There is little evidence that supplements boost the immune system. Experts say that the best you can do is to eat well, meaning lots of colourful vegetables and fruits, which contain lots of vitamins and minerals, and drink lots of water.

Vitamin C boosts the immune system but you should get it mainly from dietary sources—which means the food you eat, not from pills. Eat lots of food rich in vitamin C like citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli, and spinach.

There must be some synergy in all the components of an orange or red pepper that are better for us than laboratory-synthesized ascorbic acid sold as a vitamin C supplement.

Read more about a healthy diet that is also good for your brain in this article by Dr. Lisa Mosconi.

Eating healthy foods will also help you to avoid weight gain as we hunker down to slow the spread of COVID-19. I’m a big fan of the Mediterranean-style diet.

 

2. Physical activity

Exercise not only boosts your immune system but also improves your brain function and your emotional health.

We are being told to stay home to slow the spread of COVID-19, but don’t hold on to that as an excuse to not move. There are many ways you can still move or exercise.

Walk around your home or backyard, dance, do jumping jacks with your kids, or go up and down stairs. Take advantage of the many free exercise and yoga classes available online. I discovered this CBC offer and I do it every other day.

If it’s allowed, go outside. Fresh air and being in nature are also good for you. Call a friend and enjoy the company (but maintain your physical distance!).

 

3. Sleep

It’s no surprise that all today’s uncertainties—health, family, job, personal finances, a constant barrage of bad news from all around the globe, etc.—can disrupt your ability to sleep.

But proper sleep is essential for good health and a strong immune system. Now it’s more important than ever.

While we sleep our brain gets rid of toxins that we accumulated during our waking hours and it rejuvenates itself. Neurons (brain cells) grow and are repaired while we sleep; that’s also when we create and organize memories. Sleep also helps with decision-making, hence the saying “Sleep on it”! And we all have many important decisions to make these days regarding work, business, finances, health, family, friendships, etc. With proper sleep you’ll make better decisions with less stress.

Many women in perimenopause and menopause report difficulty sleeping. But before you head for the medicine cabinet ensure that you have good “sleep hygiene”, which is a variety of habits and practices that help in getting a good sleep. Learn more at the National Sleep Foundation.

 

4. Be aware of your thoughts

To calm yourself down, you must become aware of what’s going on in your mind, of your thoughts, and you should recognize that catastrophizing is useless. Your thoughts are not reality. The more you think the more you suffer.

As Eckart Tolle says “You can stop your thoughts by recognizing the futility and distractive nature of that type of thinking and begin to see that a lot of unhappiness are produced by the narratives of your mind”.

Tolle recommends that you re-direct your attention away from your thoughts to the energy of your body and breath; that will calm the activity of your mind.

Learn more at his website.

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

Gen Xers Struggle with Perimenopause

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Matt Galloway is the new host of The Current and on his first day on the job he interviewed Ada Calhoun author of the new book “Why We Can’t Sleep: Women’s New Midlife Crisis”. I’m not discussing the book here because I haven’t read it yet, but I am personally and professionally very pleased that Ada identified the hormonal changes of midlife, perimenopause, as one of the causes of Gen X women’s struggles. Yes, Gen Xers struggle with perimenopause.

For me it is refreshing to hear people talking about menopause on the radio because it is still a taboo subject, hardly spoken about in private, much less in public (radio)!  I appreciate that Ada researched the subject and explained how some women experience symptoms akin to those of mental illness—anxiety, feeling overwhelmed, and much stress—during this natural phase of life.  And now we’re seeing Gen Xers struggle with perimenopause.

Perimenopause can start for some women in their late 30s or early 40s and just because it is natural and all women go through it, that doesn’t mean it’s easy. This can be a challenging phase for some women and affect their quality of life, relationships, and work.

Most women in their 40s aren’t aware that the fluctuation and decline of estrogen in midlife can cause physical, cognitive, and emotional changes, and they don’t associate the menopause transition with what their minds and bodies are going through. Unfortunately, most women aren’t aware of menopause and it catches them by surprise. It may even scare some into thinking they are experiencing some physical or mental illness. Furthermore, menopause not only affects the woman but also those around her:  her partner, children, family, friends, and co-workers.

Ada writes in her book that “in the middle of the night, I wake up feeling warm. I open the window and pull my hair back into a ponytail and drink some water. Then I glance at my phone, delete a few things, and see some spam. I hit unsubscribe and go back to bed. Then I lie there thinking, What if by opening that spam email I got myself hacked? What if I just sent everyone in my contact list a Burger King ad at two in the morning? Now wide awake, I move on to other concerns: my parents’ health, my stepson’s college tuition, pending deadlines”…

As someone who helps women navigate the change, I’ve heard countless times about nights like Ada’s. Nights like these happen to many women in midlife.

Dr. JoAnn Pinkerton, MD, NCMP, executive director of the North American Menopause Society says:

“The unique confluence of stressors and hormonal shifts poses a sort of chicken-or-egg problem for Gen X women: the symptoms of hormonal fluctuation (like sleeplessness) are exacerbated by stress, while those symptoms (like not sleeping) in turn raise stress levels”. “How well your ovary functions depends on your cycle and your mental and emotional state. It’s all tied together”.

Women who need support navigating the change can’t find it easily, especially not from the medical community. The majority of physicians have very little menopause training in school and therefore aren’t very comfortable with or up-to-date on how to help women in menopause and how to provide individualized and customized care. Moreover, the way our healthcare system limits the amount of time one is allowed at the doctor’s office at each visit doesn’t even give a woman time to explain what she’s feeling and going through.

I’m hearing more and more that Gen Xers struggle with perimenopause. I don’t want to medicalize menopause, but as a pharmacist and a NAMS* Certified Menopause Practitioner I know how hard it is for women to find appropriate support and how much women appreciate being listened to.  Women want to be taken seriously and to hear that “what you are telling me is not just in your head” and “you are not alone, millions of women worldwide are going through similar challenges during this phase of life” and “this is normal and I can help you”.

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

Menopause Tips – How to Thrive in the Holidays, #10 SLEEP

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Sleep is good for you! Keeping your life under control while experiencing poor sleep, memory problems, hot flashes, fatigue, mood swings, and other unpleasant menopause challenges is hard enough. Add to that the stress and “must dos” of the Holiday season and you may want to get under the bed and resurface on December 26th, or go on a vacation by yourself.

I’ve been there! But I’ve learned some useful strategies not only to survive but also to thrive and enjoy the holidays that I want to share with you:

Menopause Tips – How to Thrive in the Holidays

 

#10 SLEEP – As much as you can

During menopause many women report difficulty sleeping:  trouble falling asleep, waking up in the middle of the night and not being able to go back to sleep, and waking up early.

I’ve been able to sleep well even though I wake up every night with a hot flash.  I am able to go right back to sleep. If you want to know how I do it, contact me.

Lack of sleep can make you even more stressed, depressed, and grumpy during this demanding Holiday season. Sleep is good for you!

If you can’t get a good night’s sleep, then NAP. Napping is healthy. Take a short nap, 15-20 minutes. A longer one may not make you more energetic, in fact it may make you sluggish.  Nap after lunch, but before 3 PM so as not to disrupt your night’s sleep, and you’ll get a second wind. It works like magic. You can read more about “Napping: Do’s and don’ts for healthy adults” here.

If you are well-rested you are less likely to feel the need to fill up on caffeine and eat sugary treats. That’s another reason why sleep is good for you.

When you are well rested you are more likely to cope with the demands put on you during the busy festive season.

Here are some more tips for a better sleep:

Don’t drink caffeine past 2 PM. Caffeine can linger in your body for up to 8 hours.

Don’t drink alcohol close to bedtime, it disrupts your sleep and cuts down the amount of deep, restful sleep you’ll get.

Don’ watch TV mindlessly – go to bed early. The most restful sleep happens early in the night. Aim to be in bed by 10 PM.

Don’t look at screens at least one hour before bed. The blue light decreases your levels of melatonin, tricking your body into thinking that it’s not time to sleep.

Get a bedtime routine that allows you to relax and stretch before bed. Brains don’t have an on and off switch. Our brain doesn’t shut off automatically at bedtime after a long and busy day when we reach a certain age. We need a bit of time before bed to “dim the lights” in our brain before falling asleep. This is a routine that works for me. I get my exercise mat on the floor and do some easy yoga – some back, neck, and leg stretching listening to calming music. That slows down my brain.

Take a warm shower before bed. It helps to cool you down and you’ll fall asleep faster.

Drinking a glass of milk sweetened with honey increases levels of tryptophan and helps you fall asleep (and the calcium is good for your bones). But at least 3 hours before bedtime. That should be the cut off to ingesting any liquids to prevent getting up in the middle of the night to use the bathroom.

Magnesium at bedtime helps you sleep. Ask your pharmacist, or contact me, to learn if it is safe for you and how much you should take.

Sleep in a quiet, dark, and cool room.

 

If you missed the earlier tips (or just want to read them again), you can find them on my blog:

#1 MAKE YOUR LIFE EASIER DURING THE HOLIDAYS (and afterwards)

#2 PLAN AHEAD, #3 KEEP IT SIMPLE

#4 BREATHE, #5 BET ON HUMOUR

#6, #7, & #8 – ASK FOR HELP AND BE MINDFUL!

#9 DON’T GIVE UP EXERCISE

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

Despite the fact that I’m not doing anything differently I’m putting on weight

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That’s a common complaint of women going through the menopause transition.  Metabolism gets slower with age (many men get a beer belly in their 30s) and women in perimenopause tend to accumulate fat around the middle, even if their weight doesn’t go up.  It’s a combination of decreased estrogen, decreased energy, and sometimes sleep difficulties around the change.  The most important thing is that you do your best to avoid weight gain.

How?

Eat smarter and exercise smarter.
Smarter nutrition

Eat less carbs, drink water not sugary drinks (pop, lattes, cocktails), avoid processed foods (pretty much everything that comes in a box), and eat lots of vegetables, fruits, legumes, fish, lean meat (chicken and turkey, no beef), grains, and nuts.

Smarter exercise

There’s one word:  “MOVE”, that you must remember and practice EVERY DAY. So, exercise at least 5 days a week, 30 minutes per day. Avoid injuries by cross-training and target the middle section, the core of your body, with proper resistance weight exercises to get rid of the muffin-top.

My journey through perimenopause was very much like any other woman’s, a combination of more bread than needed, less activity due to injury, fatigue, and inability to go to the gym, and one day I couldn’t fit into a beloved dress.  That set me in motion to prove I could reverse the weight gain and, dare I dream, slim my waistline.

I did it!

Here’s how I did it:
  • Reduced carbs – Now I eat less bread, pasta, and rice (once a week or less), most meals are meat-free, with intermittent fasting—for me no eating from 7PM to 9AM.
  • Proper exercise – I hired a trainer and focused on balance, core strength, and muscle building because more muscle means higher metabolism and healthier bones.
  • Enough sleep – I try to get 8 to 9 hours of sleep per night. If you wake up in the middle of the night, which I do at least once a night with a hot flash, don’t look at the clock, don’t turn the light on, don’t think about ANYTHING except your breath and you’ll fall back asleep within minutes. Because I follow this advice every night I cannot remember staying awake in the middle of the night tossing and turning…..

Watch Dr. Annette Santoro, OB/GYN Chair of the University of Colorado School of Medicine, talk about weight gain in menopause in this NAMS video.

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

Events

How We Breathe Matters for Vitality, Stamina, and Longevity

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How We Breathe Matters for Vitality, Stamina, and Longevity.  Healthy breathing practices are one of the most effective ways to stabilize your emotions, build resiliency, improve health issues, sleep, and cultivate immune and respiratory health, all of which are especially beneficial while you navigate this unique time of uncertainty.

We’ll discuss:

  • The symptoms and health issues that can develop from unhealthy breathing
  • The effectiveness and benefits of nose breathing versus mouth breathing
  • The body chemistry of optimal breathing to maximize oxygen uptake to the brain, organs, cells, and tissues
  • The biomechanics of healthy breathing

Practices to:

  • Bolster your immune defence
  • Soothe your mind and emotions
  • Energize your body
  • Enhance endurance and fitness ability

Most of these practices are part of the Buteyko Breathing Method, also known for helping with asthma, anxiety, stress, sleep apnea and insomnia, plus fatigue, and depression.

Join us for “How We Breathe Matters for Vitality, Stamina, and Longevity” to learn a few easy tips and practises for maximizing your health, immediately. And you could win a free online workshop with Deborah in July!

Learn more and register here.

Teresa Isabel Dias BSc Pharm, RPh, NCMP is a pharmacist and a Menopause Practitioner certified by the North American Menopause Society. Many women experience physical, emotional, and mental challenges in midlife due to hormonal changes. Teresa provides education and support on symptom management for women at work and at home so that they feel like themselves again and enjoy a vibrant, and productive life.

Deborah Marcia Rubin is a certified Wellness Educator, Therapeutic Yoga Teacher, Buteyko Breathing Educator, Meditation Instructor, Speaker and designer of the Clarity Process. She is a visionary who embraces the power, beauty and grace within each individual. For more than 47 years, Yoga asanas (postures), pranayama (breathing) and meditation have been an integral part of Deborah’s lifestyle. Her unique teaching ability combines the richness of postures, the power of breathing, and the silence of meditation, which motivates and sustains her students to explore their full potential.

“Yoga is a never-ending journey of self-discovery which inspires me to keep learning, growing and integrating the subtler aspects of Being for a fuller, more dynamic and compassionate life.” ~ Deborah

What You Say Counts: Rewrite Your Sleep Story Now

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For women, the pandemic has exacerbated menopause symptoms and increased sleep disturbances as we navigate uncertainty and increased stress.  Join me for this special event, What You Say Counts: Rewrite Your Sleep Story Now.

What You Say Counts: Rewrite Your Sleep Story Now

 

  • Are you sick and tired of waking up tired?
  • Does the mental chatter of your mind keep you awake at night?
  • Is your wildest dream having a good night’s sleep?

 

North Americans are sleeping less and less over the last century. Through the pandemic, almost half of Canadians have experienced significant sleep disturbances as we navigate uncertainty and increased stress. For women, the pandemic has exacerbated menopause symptoms, including disrupted sleep.

 

Sleep is a foundational pillar of our health and wellness. When we have poor or inadequate sleep, it impacts our ability to focus and to regulate our emotions, our decision-making abilities, and more.

 

Your words count. They are more powerful than you might think. As a result, you may be unwittingly compounding your stress and reinforcing a narrative that is sabotaging your sleep.

 

It doesn’t have to be so hard!

 

Imagine leveraging the biggest influencer on your life… your mind.

 

In this session, you will:

  • Discover untapped potential of your mind
  • Understand the true power of your words
  • Learn 3 tips to rewrite your sleep story
  • Experience a guided visualization to release anxiety for more restful sleep

 

Learn more about this event and register here.

 

 

Teresa Isabel Dias, BSc Pharm, RPh, NCMP is a pharmacist and a Menopause Practitioner certified by the North American Menopause Society. Many women experience physical, emotional, and mental challenges in midlife due to hormonal changes. Teresa provides education and support on symptom management for women at work and at home so they feel like themselves again and enjoy a vibrant and productive life.

 

Laura Feltz, TNLP, MTLT, TCHt is an International Institute of Hypnosis and Neuro-Linguistic Programming (NLP). After leaving a highly successful no-time-for life corporate career, Laura found joy in removing the mask of perfection, aligning her life and rebuilding her health. Now, as an International Institute of Hypnosis and Neuro-Linguistic Programming (NLP), Laura uses her experience, style, and tools to assist others in aligning their lives, living their passions…and yes, is teaching others what she’s learned about avoiding those sleepless nights too.

 

Learn more about this event and register here.

Tips to minimize hot flashes in hot weather

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The heat is on! Are hot flashes bothering you? Night sweats waking you up at night? Get some tips to minimize hot flashes in hot weather and improve your menopause summer experience!

You may find your hot flashes have worsened since the temperature has gone up.  In menopause, slight increases in body temperature can trigger hot flashes.

It happens to me every summer. When I think my hot flashes are over, along comes the hot weather…

Hot flashes and night sweats are known as “vasomotor symptoms”.  In this online workshop I’ll give you some tips to minimize hot flashes in hot weather, to improve your life, work, and sleep.

Ask and get answered all your questions about this natural but sometimes challenging stage of life.

Please join me for this FREE event — learn more and register here.

 

Do you want to talk to me one-on-one?  I do personal consultations, and I do FREE 15-minute discovery calls – contact me here.  There’s help, I can help you!

Teresa Isabel Dias holding mug - Please do not confuse your Google search with my Pharmacy degree

 

Teresa Isabel Dias is a pharmacist and a menopause practitioner (NCMP) certified by the North American Menopause Society (NAMS). She lives in Toronto and all her services are available online-101 consultations, live workshops, and webinars. Sign up for her free biweekly MenopausED Newsletter www.menopaused.org to learn more about menopause and women’s health.

 

Improving Sleep for Women, with my guest Sarah Good

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Celebrate International Women’s Day and then have a restful, recharging sleep.  Would getting better sleep change your life?   Would it make everything else in your day easier or more satisfying?  At this ONLINE event we’ll learn about Improving Sleep for Women from my guest speaker Sarah Good.

Sarah works with and helps people with invisible disabilities or health challenges to become more active and live their lives more fully.  She is a registered occupational therapist and a mindfulness meditation teacher in Ottawa. Sarah is on a mission to help women sleep better so they can be leaders in their families, communities, and work places.

At this event Sarah will talk about Improving Sleep for Women and help you improve your sleep. She will discuss ways to change your habits and routines which can improve your sleep, leading to you feeling more rested, happier, and more productive.

This is a ONLINE event through Zoom.  To attend you’ll need a computer or smart device and an internet connection. If you register, a few days prior to the event I will email you a link to join the webinar online. Five (5) minutes before the event just click on the link and you’ll join us.

So please join me to learn about Improving Sleep for Women!  Click here to learn more and to register.

 

WHIM Network Book Club – Why We Can’t Sleep: Women’s New Midlife Crisis

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For our June meeting our book is Why We Can’t Sleep: Women’s New Midlife Crisis, by Ada Calhoun, available from the Toronto Public Library and Indigo .

Why We Can't Sleep

Why We Can’t Sleep

The Gen Xers, those born between 1965 and 1979, are currently between 40 – 54 years old; there are 82 million of them in the U.S.

Some of the older Gen Xers have gone through menopause since the average age of menopause in North American is 51, but the majority are still in perimenopause. This generation is stressed, has high aspirations, and wants answers to their questions. These women are not like me and other Baby Boomers who put up with bothersome menopause without demanding education and support. Gen Xers want to know what is happening to their bodies and minds.

Excerpts from Why We Can’t Sleep: Women’s New Midlife Crisis, by Ada Calhoun

“For a while, I thought it was just Type A strivers, but then I started hearing the same sort of thing even from my low-key friends. When I reached out to strangers for this story, I heard the same toxic brew of fear, anxiety and anger.

Not to mention sweatiness and insomnia.

As I cooked dinner the other night, I thought about the women I had been talking to. They’re just entering, slogging through or just leaving their 40s. They belong to Generation X, born roughly during the baby bust, from 1965 to 1984”….

“But back to the sweatiness and insomnia. Ours is the first generation to have gynecologists sit us down as early as our late 30s and tell us that signs like weepiness, hot flashes or irregular periods could indicate that we have begun “perimenopause,” a term no one used 20 years ago but that now is everywhere. (A transgender friend of mine jokes that he’s going to take Perry Menopause as his DJ name.)

REGISTER HERE

Read more on Oprah.com.

Have you had your gynecologist tell you about perimenopause? I bet not. In Canada women are only referred to a gynecologist when something is wrong with their reproductive system.

Most family doctors aren’t educated and equipped (not to mention having the time) to start a conversation about menopause with women who aren’t complaining about it. Even women who do complain get only about 10 minutes of the doctor’s attention, not enough time even to describe how they’re feeling!

Hence, you need to get your information, early, before you start feeling fearful and anxious about the changes you’re going through in perimenopause, from a menopause practitioner (coach, mentor, or specialist). Remember, there’s help. I can help you!

Due to COVID-19, this month’s Book Club is ONLINE .  Learn more and register here.

The event will be provided through Zoom. To attend you’ll need a computer or smart device and an internet connection. Post registration, a few hours before the event, I will email you a link to join the webinar online. Five (5) minutes before the event just click on the link and you’ll join us.

 

What’s the deal with sleep around menopause? Learn what you can do about it.

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What’s the deal with sleep around menopause?  Many women experience insomnia and difficulty sleeping, especially during the menopause transition. Find out how to improve your sleep.This event is part of the WHIM (Women’s Health In Midlife) Network, it’s open to all and WHIM Network members attend FREE.

My guest speaker for this WHIM Network webinar is is Caryl Ayearst, a Registered Holistic Nutritionist, NLP Coach, Hypnotherapist and Reiki Master.

Caryl will help you understand

  • What it means to not sleep
  • Reasons for not sleeping
  • How much sleep do you really need
  • What’s a good sleep
  • Stages of sleep
  • Three pillar approach to what it takes to get to sleep and how to improve sleep

Caryl believes that happiness and well-being happens when taking care of your body, mind, and spirit. For many years, Caryl allowed herself to become unhealthy and found that diet and lifestyle brought her back to health. This inspired her to study nutrition and founded her Heart To Heart Nutrition business to coach and empower individuals to also find their path to happiness and well being.

Caryl’s own insomnia led her to research and to create her NEW sleep program-Let’s Get You to Sleep that gives practical strategies and tools to support and balance hormones, nullify cravings, and reframe the way we think and talk about sleep. Let’s Get You To Sleep is a 12 week transformational program with coaching support along the journey, full of everything imaginable that can help get you to sleep.

This is an online event provided through Zoom. You don’t need any special technology or apps to attend, just a computer or smart device and an internet connection. Post registration, few days prior to the event, I will email you a link to join the webinar online. Five (5) minutes before the event just click on the link and you’ll join us.

 

Join us to learn what’s the deal with sleep around menopause.
Helping women thrive through every stage of menopause

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