Category: women’s health

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International Women’s Day 2021 – Who’s looking after your health?

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The 2021 International Women’s Day theme is #ChooseToChallenge.  Research shows that 62% of women say they don’t have time to find out about their health! You probably look after the health of everyone else in your family before you take a breather and think about your own health. This International Women’s Day, choose to challenge yourself by putting your own health first:

Be aware of your body and your health

In perimenopause it’s normal to feel like everything is “out of order” and changing rapidly. Are you bleeding more than usual?  Is fatigue preventing you from doing all the things you used to? Can’t sleep because of night sweats? Does sex hurt so you’re avoiding it? If it doesn’t feel right, check it out. Give me a complimentary Discovery Call. I don’t push drugs (I’m a pharmacist but I don’t like medications myself) and if I cannot help you then I’ll refer you to another specialist who can.

Engage in lifestyle interventions that will improve your physical, mental, and emotional health

Eat nutritiously, sleep properly (avoiding alcohol may improve your sleep), stay positive, take breaks throughout the day to relax and breath slowly, intentionally, and mindfully, and move as much and as often as you can (take a meeting on the phone while walking inside or outside). Learn to manage stress if you can’t avoid it. It’s a vicious cycle:  stress and anxiety increase hot flashes and hot flashes are stressful. If you have a hot flash, try Cognitive Behavioural Therapy (CBT)—not CBD! Remember that although it may be uncomfortable for a few minutes, it won’t kill you and it too shall pass. If you’d like to know more about CBT for hot flashes then check out the book on my Shop – I have only one copy left, so act now if you want it!

Respect, love, appreciate, and be kind to yourself

Self-care is as important as caring for others. Do something you enjoy at least once a day (screen time doesn’t qualify as self-care). Down-time is as essential for health as keeping up with your chores is to running a household, and you can’t outsource it. Allow yourself to sit down (no screens) and daydream. Dreaming is free and while you’re dreaming you’re not worrying about the uncertainty you’re living in.

Be present—in the moment—not in the past or in the future

Do not multitask. Do one activity at a time and be present in it. Be present when you brush your teeth rather than thinking about your To Do List or something else. Be present when you’re cleaning and cooking. Being in the moment is good for your mental wellness, but multitasking is poison for your brain and worsens menopausal brain fog.

Remember that you are not alone

Millions of women are celebrating International Women’s Day, #IWD2021, while going through the changes of menopause. Each woman will experience menopause in her own unique way, but as the saying goes we are all in this together. If you’re not sure that what you’re experiencing is part of the midlife change then reach out. I’m here to help you navigate the changes of menopause.

Look after your health, do not miss (even during COVID) your

  • Mammogram – annually if you have dense breasts. Don’t know if you have dense breasts? Ask your doctor
  • Pap smear/cervical cancer screening at least every three years
  • Diabetes testing every three years after age 45
  • Lipid (cholesterol) profile (blood test) every three years
  • Colonoscopy at age 50
  • Blood pressure check (free at the drugstore every time you shop there)

Would you like to know more about ways to stay healthy in midlife? Email me with your questions (I’ll read them all!) at teresa@menopaused.org, or book a free Discovery Call.

#ChooseToChallenge  Start with yourself! Happy International Women’s Day 2021!

You can learn more about International Women’s Day here.

Menopause myth-busting tips! Get the facts.

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There are a lot of myths about menopause and I love busting them! I’ll let you in on some of my menopause myth-busting tips.

Women are so confused by the secrecy and myths surrounding the hormonal changes of midlife that it’s no wonder that most women have a hard time navigating menopause while staying vibrant and productive.

Helene Tragos Stelian, hostess of the Empowering Women in Midlife Facebook Group, invited me to do a Facebook Live to bust myths and I started with this question:

What word comes to mind when you hear “menopause”?

If you’re like most women you will be more likely to come up with a negative word than a positive thought.

In the video below I challenge you and give you some menopause myth-busting tips on how to change your perspective of the menopause transition – from a negative experience to a natural phase of life with many PAUSE-itives (despite the hormonal roller-coaster, the hot flashes, lower sex drive, and some sleepless nights, all manageable BTW!)

If you’re going through the turbulence of the menopause transition then seeing it with a positive attitude or mindset will help you navigate the changes more easily. Really!

 

Myth:  I’m too young for menopause

Fact:  Perimenopause, the years leading up to menopause when you start noticing changes, can start in your late 30s or early 40s.

Myth:  All women get fat in menopause

Fact:  Fat tends to accumulate around the belly but you can get rid of it. I did and in the video I tell you how.

Myth:  Menopause is hell and life is over

Fact:  OK, going through menopause can be turbulent, challenging, and hard. But it doesn’t have to be. I help the women in my practice accept themselves and their menopause because it is an unavoidable phase of a woman’s life (like puberty in reverse). We work on symptom management but also on mindset because it’s important to be PAUSE-itive and to see midlife as a time of many possibilities. Menopause is an ideal time to start thinking and working (through lifestyle interventions, counselling, and support) on who you want to be at 60, 70, 80 and 90!

Myth:  Menopause is only hot flashes

Fact:  We wish! Especially those of us who also get mood swings (when I was in perimenopause my son once asked me if I was bipolar!) and rage (road, house, and work rage!); want to kill our husbands and scream at our kids; and experience low libido, itchy skin, aches and pains, anxious thoughts, hair loss, and difficulty concentrating and remembering our own kid’s names!

Myth:  Menopause is something you just have to put up with

Fact:  This requires two explanations. Firstly, all women go through menopause and there’s no stopping that (for the definition of menopause watch the video). Secondly, no woman suffers needlessly and alone under my watch. True, many women experience physical, emotional, and mental challenges in midlife due to hormonal changes. But as a pharmacist and Certified Menopause Practitioner (NCMP), I provide 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.

 

I hope these menopause myth-busting tips help you!  Want to learn more?  Contact me to learn how I can help you.

I’ll go to jail before I hit menopause!

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I kid you not, these words, “I’ll go to jail before I hit menopause”, were written in the chat by one of the attendees of my PAUSE-itive Get-Together events.

Several woman mentioned their irritability in perimenopause. People around us say and do things that provoke our internal reaction, leading to an external overreaction that no-one, ourselves very much included, expects or understands. Take your pick of adjectives:  over the top, out of character, overblown, uncalled for, something I regret or feel embarrassed about later.  But “I’ll go to jail before I hit menopause” is not a good option!

For most women irritability is less of a problem in postmenopause; on the other hand not giving a damn about what others think seems to be more common in postmenopause.

How can you minimize irritability in perimenopause? 

Breathe awareness is a calming technique you can use every time you feel yourself becoming irritated, before you say or do something you’ll regret later.

I highly recommend this breathing class, How We Breathe Matters, I took with Deborah Rubin last fall to lower my stress. It was one of the best $20 I ever spent.

Deborah says “Healthy breathing practices are one of the most effective ways to stabilize your emotions, build resiliency, improve health issues and cultivate immune and respiratory health, all of which are especially beneficial while you navigate this unique time together.” She refers to the pandemic but you can add perimenopause to the mix.

Yoga is also effective. You can learn to do it and then take 5-10 minute yoga breaks throughout the day to stay calm, or whenever you feel you’re getting irritable. The only instructor who was able to make me fall in love with yoga and benefit from it was Yoga with Adriene, free online. She started 2021 with a Breathe 30 Day Yoga Challenge that you can start any time. I’ve done it and I recommend it.

I was introduced to Yoga Nidra by Restore Yourself with Michelle.  All I had to do was lie down comfortably and allow her voice and instructions to slow down my brain waves and feel very calm and thought-less during the 35 minutes of the practice. I also felt very relaxed and energized for hours afterwards.

Tai Chi is something I’m learning this year. It’s continuous, soft, slow, rhythmical movement with the breath. I’m a swimmer and because of the pandemic I haven’t been able to swim for 5 months and I find Tai Chi the closest activity to swimming, albeit much dryer and slower!!

Meditation. Many apps teach you how to get started and help you to practice daily. My version of meditation is called “brain time-outs”. I get away from my desk, stand in front of a window, look out as far as my gaze can go (to give my eyes a break from screens), and I keep my brain focused on my breath. I allow no other thoughts for 5-10 minutes. Very calming and brain-cleansing! This is also the technique I use to fall back to sleep in the middle of the night when the odd night sweat wakes me up. It works 99% of the time.

Stay connected. If you have a friend who understands what you’re going through and is willing to lend an ear so you can dump it all out, it may be very cathartic and helpful.

These days there are a lot more causes of irritability than fluctuating hormones:  the pandemic, lockdown, kids at home, homeschooling, bored teenagers moping around the house, working from home, too much work, not enough work, etc. can all contribute to stress. If you think you are stressed out, not just irritable, take action.

February is American Heart Month and it is important to remember that stress can increase your risk for heart disease. If you are stressed, take care of it – talk to your doctor about it.

To learn more about stress, watch this North American Menopause Society (NAMS) video What Women Need to Know About where Dr. Marla Shapiro interviews Dr. Rebeca Thurston, Pittsburgh Foundation Chair in Women’s Health and Dementia and Professor of Psychiatry, Clinical and Translational Science, Epidemiology and Psychology about the insidious effect of stress in our modern lives.

To learn more about (peri)menopause sign up for my MenopausED Newsletter.

Myth – Menopause affects old women

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There are many myths about menopause. Here’s one:  Myth – Menopause affects old women.  But the FACT is that perimenopause can start in your late 30s or early 40s, a far cry from old age – when you still wear a jean jacket, take your snowboard out for a run, drink from a Mason jar as said in the Baroness Von Sketch Show – watch it here:

Most women start peri knowing little about what to expect. They probably know about hot flashes but many other symptoms—memory problems, fatigue,  mood swings , anger and rage, loss of libido, aches and pains, anxiety, self-doubt, and even heart palpitations—are also possible and these are rarely put into the context of the hormonal changes of midlife.

Believe it or not (you should believe it!), many women are diagnosed with a mental health problem instead of perimenopause or hormonal imbalance, and consequently prescribed inappropriate medication that won’t help and may worsen the problem due to adverse effects. Have you, or a woman you know, experienced this? LMK.

And yes, like many women you may be unaware of and unprepared for (peri)menopause. There are many reasons for this, including the secrecy surrounding menopause, embarrassment, lack of intergenerational sharing, and doctors’ lack of training about this natural and inevitable phase of a woman’s life.

Many women I work with tell me that their doctors dismissed their complaints and told them they are too young to be in peri. Too often, women in peri are told to “hang in there and this too shall pass”.

Well, at least the doctor in the sketch was right about one thing: perimenopause challenges may last for several years! That’s one more reason why women should get evidence-based, relevant, and up-to-date information and support to navigate peri.

Do you want to know if your symptoms are related to peri and how I can support you? Book a free Discovery Call and let’s talk about your midlife experience.

 

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/

Learn more about the work I do here.

12 Tips for Menopause-Friendly Holidays – TIP #12: STAY CONNECTED

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The most common comment I hear from the women I work with is “I thought I was the only one”! To learn from others we need to stay connected.

If you stay connect during your menopause transition, it will help you see that you are not alone in your journey. Even though you go through menopause in your own unique way, sharing your experiences and learning from other women going through a similar journey is very helpful and reassuring.

During the pandemic we are kept physically away from our family and friends and may feel very alone and lonely.

Your menopause challenges probably didn’t go away when the pandemic started and may have become worse due to anxiety, stress, worry, too much work or not enough work, family circumstances, finances, and more.

“During crisis situations, it is important that we lean on each other for support as we are stronger as a collective than as a single individual,” says Dr. Matthew Boyle, a psychiatrist at Sunnybrook Hospital in Toronto. And he adds “social connections can be ways to help reduce stress – and that’s a great health benefit in a time like this.” As I say, stay connected!

The WHIM (Women’s Health In Midlife) Network is for women like you who need a community to stay connected, where sharing, relating, encouraging, supporting, educating, and lifting each other up is welcomed, encouraged, and facilitated.

The WHIM Network is a community where I encourage and support you to make your health a priority, in midlife and through your menopause transition.

You’ll have access to exclusive members-only Support/Sharing Get-Togethers for women to share experiences and learn from others. And I’ll be present to answer any questions you may have.

And you’ll have free access to more than 20 events where I’ll interview expert guest speakers about nutrition, exercise, positivity, meditation, relationships, gut health, sleep, breathing, mental health, dressing for your body shape, eroticism, and a lot more!

Start working today towards the woman you want to be at 70, 80, 90, 100!

See what else your membership includes here.

All meetings will be through Zoom; if you’re not comfortable using this very user-friendly platform yet let me know and I’ll guide you through it. If I could learn it, you can use it!

This is the last of my 12 Tips for Menopause-Friendly Holidays. I hope you learned something new and I helped you navigate the change and improve your quality of life.

I wish you and your loved ones a very healthy and happy Christmas and New Year!

12 Tips for Menopause-Friendly Holidays – TIP #11: MINDFULNESS

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Usually we are doing one thing but thinking about something else. That’s the exact opposite of mindfulness.

Women’s brains are great at multitasking and we do it without even realizing it.

But multitasking is toxic for your brain.

If you are having memory and concentration problems because of menopause, try to focus on one task at the time.

The opposite of multitasking is single-tasking.

Mindfulness is being fully aware and tuned in to what is going on right now, in the present moment. For example, mindful walking is paying attention, noticing everything around you – the sights, smells, and sounds that surround you on your walk.

Mindfulness is also not being caught up in reliving past events or planning for the future. Mindful awareness involves returning to the present moment, the only time one can actually be alive. It centers on accepting each moment fully just as it is, which can lead to a greater sense of peace and calm. Mindful awareness is our deeper sense of connection to our true selves.

Did you like this blog?  Sign up for the MenopausED Newsletter to receive more interesting and helpful (peri)menopause information like this.

Women need AWARENESS and EDUCATION and SUPPORT

My mother used to make my clothes. We had a very quirky sense of fashion!

I never allowed her to make the waist of my dresses and skirts too tight. “I need to breathe”, I used to say. And she used to reply that my waist would never be thin. And she was right!

At midlife my waist became even wider, like most women’s do, and my shape became more rectangular.

I’ll have an expert speaker help the members of my WHIM (Women’s Health In Midlife) Network dress for their body shape.

Would you like to attend free? Sign up here.

 

Happy Holidays!

12 Tips for Menopause-Friendly Holidays – TIP #10: TO DRINK OR NOT TO DRINK?

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Everyone knows that “everything (or most things) in moderation is good for you”, so how much alcohol should you or can you drink in menopause?  To drink or not to drink?  And how much?

Research shows that a glass of red wine (tannin-rich) a day is good for brain health.

Drinking more than one standard alcoholic drink per day increases your risk of breast cancer (more than taking hormone therapy for menopause symptoms for 5 years, in fact!). Therefore, if you have a personal or family history of breast cancer, you should reduce or eliminate your alcohol consumption.

Alcohol fragments sleep and prevents you from reaching the deep sleep waves that are regenerative and make you feel rested. This in turn negatively affects your brain function, making it harder to concentrate and remember things.

A standard drink equals:

  • 360 millilitres (12 oz) of beer or
  • 150 millilitres (5 oz) of wine or
  • 45 millilitres (1.5 oz) of 80-proof liquor

 

Many US surveys define:

  • light drinking for women – one to three standard drinks per week
  • moderate drinking for women – four to seven 7 drinks per week

 

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines at-risk drinking for women as more than seven standard drinks per week or more than three standard drinks per day. So, to drink or not to drink?  Remember, moderation is the key!

Out of curiosity, the at-risk drinking for men is defined as more than 14 standard drinks per week or more than four standard drinks per day.

 

12 Tips for Menopause-Friendly Holidays – TIP #9: BODY AWARENESS

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Your body knows—usually before your conscious mind does—when you’re hungry, tired, or stressed. Pay attention to its cues – you’ll be more likely to notice anxiety and stress. It’s called body awareness.

Be aware of what triggers your unpleasant menopause experiences.

Are your hot flashes worse because you’re more anxious? Eating more sugary foods? Exercising less?
Is your brain fog worse because you’re drinking more alcohol? Not drinking enough water through the day, not moving every 2 hours, not going outside in the fresh air?
Why is your sleep worse? Alcohol? Not exercising? Too much on your To Do List (read Tips #1 and #2). Worrying about things you can’t control? Taking on too much in what’s supposed to be a holiday?

Becoming aware of the hormonal changes of the menopause transition will reduce your worry and fear. Practice body awareness and when something doesn’t feel right, get support.

Did you like this blog?  Sign up for the MenopausED Newsletter to receive more interesting and helpful (peri)menopause information like this.

 Women need AWARENESS and EDUCATION and SUPPORT

During COVID the number of divorces went up. Not surprising!

Living at home together 24 hours a day with stress, worry and fear, too much work or not enough work, not enough money, not enough family or too much family, puts a strain on relationships. But like everything else, it depends on how you perceive things, how you act on your emotions, and how you practice empathy, kindness, and understanding in your relationships.

I’ll interview an expert on relationships during one of the WHIM (Women’s Health In Midlife) Network exclusive for members-only events in 2021.

Are you or a woman you know going through a rough relationship? What a thoughtful holiday gift it would be to give her/you a WHIM (Women’s Health In Midlife) Network annual membership to help her improve her relationship.

 

Happy Holidays!

12 Tips for Menopause-Friendly Holidays – TIP #8: MOVE MORE SIT LESS

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Move regularly! Move more sit less!

Exercise at least 5 days a week, 30 minutes per day, or break it up into 10-minute chunks throughout the day.

Physical activity reduces stress and boosts your brain function, mood, and immune system.

Women in midlife should do appropriate exercises regularly:
  • Aerobic activity (e.g. walking briskly or jogging) helps maintain a healthy weight.
  • Strength-training (e.g. resistance bands or light weights) reduces body fat and strengthens muscles.
  • Stability and balance exercises (e. g. tai chi and yoga) help prevent falls and fractures.
  • Gentle stretching improves flexibility and helps reduce injuries.

 

Make it fun and sustainable.

If you have an exercise routine, do your best to stick with it through the holiday season. It will improve your wellbeing and possibly your menopause symptoms as well.

Here are five reasons why you don’t want to give up exercise:
  • Exercise makes you happier and healthier to endure the holiday demands
  • Exercise keeps you from putting on weight
  • Exercise is good for your brain because it increases blood circulation to your brain, making your thinking sharper (less menopause brain fog)
  • Exercise improves sleep
  • Exercise releases endorphins, neurotransmitters that boost mental health.

 

If you don’t have an exercise routine then today is a good time to start one.

What do you like to do physically? Walking? Dancing? Running? Exercise online classes? All this is possible to do even during the pandemic and at home.

I discovered these two websites in March and follow their exercises often, check them out:

Yoga With Adriene

 20 minute full body workout.

Go for walks outside as often as you can. It’s good for your body especially if you walk after meals (which burns calories and decreases weight gain).  It’s as simple as move more sit less!

Did you like this blog?  Sign up for the MenopausED Newsletter to receive more interesting and helpful (peri)menopause information like this.

Women need AWARENESS and EDUCATION and SUPPORT

Exercising regularly doesn’t have to mean being a gym rat.

One of the most common New Year’s resolutions must surely be to exercise more. Many of us have made this decision and congrats to you if you are still exercising regularly by June!

The main thing is to move more sit less — read more here. My exercise expert guest speaker believes that balance exercise is also fundamental.

Get a WHIM (Women’s Health In Midlife) Network membership and learn how to improve your balance to reduce falls and fractures.

 

Happy Holidays!

Events

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.

Proactive Self-Care in Perimenopause

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If you’re a woman over 45 and/or experiencing symptoms that you think might be associated with menopause or peri-menopause, then you’ll want to be on this call to learn about Proactive Self-Care in Perimenopause.

 

Proactive Self-Care in Perimenopause

 

Menopause is more than just hot flashes. (Peri)menopause symptoms can affect your quality of life, relationships, and work. Learn how to decrease symptoms and challenges in menopause and proactively reduce the risk of diseases associated with low estrogen (heart, bone and Alzheimer’s).

 

I’ll be covering treatments for vaginal dryness (the most taboo topic of menopause!) and natural therapies for other bothersome menopause symptoms.

 

Join us to learn about Proactive Self-Care in Perimenopause.  It’s FREE. Register here.

 

About Karen Porter

https://karenporter.ca/

While navigating a career in the financial industry, and outwardly appearing fine, for almost 30 years Karen inwardly battled IBS, anxiety and debilitating bouts of depression that left her hospitalized and grasping for her life. Forced to re-evaluate everything and take her health into her own hands, Karen started looking into alternative healing methods to help her heal where the traditional medical approach had failed.

 

After obtaining certification as a Registered Holistic Nutritionist, as well as training in mindfulness coaching and stress management, Karen was finally able to find the much needed answers to gain control of her physical and mental health, and learn the tools to feel healthy, happy, focused, and radiant! Her health, and consequently her life, entirely shifted and she felt compelled to help as many women as possible.

 

Today, as a Holistic Nutritionist and Wellness Coach, Karen is passionate about working with women over 45, to show them how to fuel their body and brain to feel their most radiant, fired up selves and be ready to show up in the world with more energy, feeling great in their bodies, and having better mental focus and resiliency to handle everything that life throws at them.

 

Karen shows women “hands on” tools for creating magic in the kitchen to help them create and crave delicious healthy food. She also works to help women understand their “food story”, essentially their self-talk around food and their bodies, so they can reframe those stories to help make healthy changes easier.

 

Join us to learn about Proactive Self-Care in Perimenopause.  It’s FREE. Register here.

 

About Teresa Isabel Dias

I am a registered pharmacist with over 25 years of professional experience in community pharmacy and drug information in Toronto.

 

When I was in my late 40s my son asked me if I was bipolar. I wasn’t, but the question made me look for answers to explain my behaviour. I had mood swings, was irritable, impatient, angry, and I was yelling at my kids (we always take it out on our loved ones). I found some answers and learned that I was in perimenopause.

 

I realized that if I, a healthcare professional, wasn’t aware of the physical, cognitive, and emotional changes of the menopause transition then there must be a lot of other women who don’t know either. I decided I wanted to help other women understand and navigate the change, so I became a NAMS* Certified Menopause Practitioner.

 

I founded MenopausED, a boutique-style virtual women’s health practice, specialized in menopause, to help women navigate the change so their life, relationships, and work can thrive!

 

I have two grown sons and I’m addicted to swimming and nature!

 

Join us to learn about Proactive Self-Care in Perimenopause.  It’s FREE. Register here.

 

 

*NAMS-North American Menopause Society is North America’s leading non-profit organization dedicated to promoting women’s health and quality of life through the understanding of menopause and healthy aging

 

The courage to thrive in life’s relationships

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The Courage To Thrive In Life’s Relationships. Tools To Maintain, Revive, Improve And Create New Relationships During A New Stage In Life.

Menopause brings important changes in a woman’s life. Changes in ourselves bring changes in our relationships with others.

The courage to thrive in life’s relationships

Our connection with others is only as strong as our communication skills. The science of positive psychology tells us that strong connections are essential for humans to thrive, feel fulfilled and find joy. Some of us need many people, others require only a handful. But we all need positive relationships in our personal and professional lives to succeed. How we communicate has the capacity to enhance or complicate our relationships. Miscommunication leads to confusion and frustration.

• Are you ready to shift from walking on eggshells and feeling stuck to feeling authentic, seen and connected?

• Are you ready to stop feeling mad or not saying anything at all, to being able to say what you want and being understood?

• Are you ready to have more fulfilling, peaceful and positive relationships?

Join us for an insightful hour of learning clear strategies on how to create and strengthen connections with others.

Learn more about “The Courage To Thrive In Life’s Relationships” and register here.

About my special guest, Claudia Aronowitz

Claudia Aronowitz, MSc, PCC, CPCC is an accomplished professional coach and mediator, certified by the International Coach Federation. Claudia is an engaging, strategic thinker who, prior to becoming a coach and mediator, spent over 20 years as a leader in the health and not-for-profit sectors. Today, as a Personal Development and Relationships Coach, Claudia uses compassion, insight and straightforward communication to support her clients through change and transition.

About Teresa

I am a registered pharmacist with over 25 years of professional experience in community pharmacy and drug information in Toronto.

When I was in my late 40s my son asked me if I was bipolar. I wasn’t, but the question made me look for answers to explain my behaviour. I had mood swings, was irritable, impatient, angry, and I was yelling at my kids (we always take it out on our loved ones). I found some answers and learned that I was in perimenopause.

I realized that if I, a healthcare professional, wasn’t aware of the physical, cognitive, and emotional changes of the menopause transition then there must be a lot of other women who don’t know either. I decided I wanted to help other women understand and navigate the change, so I became a NAMS* Certified Menopause Practitioner.

I founded MenopausED, a boutique-style virtual women’s health practice, specialized in menopause, to help women navigate the change so their life, relationships, and work can thrive!

I have two grown sons and I’m addicted to swimming and nature!

*NAMS-North American Menopause Society is North America’s leading non-profit organization dedicated to promoting women’s health and quality of life through the understanding of menopause and healthy aging.

 

Learn more about “The Courage To Thrive In Life’s Relationships” and register here.

Pharmaceutical Care for Women in Menopause

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Pharmaceutical Care for Women in Menopause

Presented by the Hamilton & District Pharmacists’ Association

Pharmaceutical Care for Women in Menopause

Learning Objectives:

  • Provide an overview of the menopause stages
  • Understand basic physiology pertinent to pharmacist-led care
  • Be able to determine risks/benefits of menopause hormone therapy (MHT)
  • Understand recent guidelines from the North American Menopause Society (NAMS) for hormone therapy and non-hormonal therapy for menopause symptoms
  • Gain an awareness of Pharmaceutical Care for Women in Menopause

 

SPEAKER: Teresa Isabel Dias BSc Pharm RPh NCMP

MODERATOR: Sivajanan Sivapalan, MPharm. R.Ph. CDE

Location: Live Webinar

DATE: April 8, 2021

TIME: Presentation 7:00pm – 8:15pm EDT

This event is for pharmacists ONLY. 

Register for “Pharmaceutical Care for Women in Menopause” here: https://us02web.zoom.us/webinar/register/WN_zrmwKYeGSmCwirgFckrHIg

This event is sponsored by Pfizer.

About Teresa

I am a registered pharmacist with over 25 years of professional experience in community pharmacy and drug information in Toronto.

When I was in my late 40s my son asked me if I was bipolar. I wasn’t, but the question made me look for answers to explain my behaviour. I had mood swings, was irritable, impatient, angry, and I was yelling at my kids (we always take it out on our loved ones). I found some answers and learned that I was in perimenopause.

I realized that if I, a healthcare professional, wasn’t aware of the physical, cognitive, and emotional changes of the menopause transition then there must be a lot of other women who don’t know either. I decided I wanted to help other women understand and navigate the change, so I became a NAMS* Certified Menopause Practitioner.

I founded MenopausED, a boutique-style virtual women’s health practice, specialized in menopause, to help women navigate the change so their life, relationships, and work can thrive!

I have two grown sons and I’m addicted to swimming and nature!

*NAMS-North American Menopause Society is North America’s leading non-profit organization dedicated to promoting women’s health and quality of life through the understanding of menopause and healthy aging.

The Mind Body Soul Wellness Retreat

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The Mind Body Soul Wellness Retreat is coming up.

This signature event is for women and men and will be held virtually on Saturday April 17th starting at 10 AM EDT and includes a catered lunch delivered to your home. WOW!

Feel free to invite your friends too!

I will be a vendor and you’ll have the opportunity to listen to my talk about Menopause Doesn’t Affect The Woman Only! Does this sound like something your partner should know about? Bring him/her along! I will explain why everyone who lives, works, loves, and interacts with a woman in perimenopause gets involved in the inevitable, natural, normal hormonal  journey willingly or unwillingly, like it or not.  After all, I’m the menopause expert!

Don’t miss out, buy your ticket now for the Mind Body Soul Wellness Retreat.

I feel (now, more than ever) that it would be very beneficial for you to take the time to practice self-love which in turn will lead to self-care.

Join this event to listen to other speakers that will guide you through a spa-like day for your body, mind, and soul.

The Mind Body Soul Wellness Retreat

Laura Notton is a social worker. She and her colleague Nicole Manes have a sound bath experience that they are offering to all delegates. A sound bath is a meditative practice that is accompanied by comforting sounds that emanate from bowls of various frequencies. Nicole is also a singer and her voice is angelic.  It sounds (pun intended) very soothing, doesn’t it?

Zoe, a full-time Phys Ed teacher at a college in Montreal, teaches fitness in a private club and is a LuLu Lemon ambassador. I don’t know about you but I haven’t been able to go through a whole hour workout on my own in months. I need someone like Zoe to kick my derriere!

Elvia V. Hopper will deliver a talk, “Crap Magnet to Miracle Magnet”. Know someone who should listen to this advice? Invite them over or sign them up here.

My friend and amazing nutritionist, marathon runner, food-lover, and midlife ambassador Annie Gaudreault will deliver the signature talk “The 6 Pillars of Healthy Aging”.

Other highlights of The Mind Body Soul Wellness Retreat include a yoga session and an opportunity to play a wellness trivia game.

I urge you to come and have fun!

Register today and receive 10 wellness affirmation statements with soothing imagery that you can download to your phone as wallpaper.

I really feel that it is crucial to pamper yourself during the pandemic.

Self-care is not an indulgence – it is self-preservation.

Register here for the Mind Body Soul Wellness Retreat.

 

About Teresa

I am a registered pharmacist with over 25 years of professional experience in community pharmacy and drug information in Toronto.

When I was in my late 40s my son asked me if I was bipolar. I wasn’t, but the question made me look for answers to explain my behaviour. I had mood swings, was irritable, impatient, angry, and I was yelling at my kids (we always take it out on our loved ones). I found some answers and learned that I was in perimenopause.

I realized that if I, a healthcare professional, wasn’t aware of the physical, cognitive, and emotional changes of the menopause transition then there must be a lot of other women who don’t know either. I decided I wanted to help other women understand and navigate the change, so I became a NAMS* Certified Menopause Practitioner.

I founded MenopausED, a boutique-style virtual women’s health practice, specialized in menopause, to help women navigate the change so their life, relationships, and work can thrive!

I have two grown sons and I’m addicted to swimming and nature!

Stress Less About Retirement With Five Simple Steps

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Stress Less About Retirement!  Midlife can be a time of change, anxiety, and worry.  Hormones are changing, sometimes affecting your quality of life, relationships, and work.  You may have hot flashes, night sweats, be more anxious, sleep less, and feel very fatigued. You ruminate and worry about everything and anything. In this event we’ll learn how to Stress Less About Retirement With Five Simple Steps.

I take care of your menopause journey and look after your health, hormones, and quality of life.  I believe that your financial security is part of your wellness.  Hence I’m hosting a conversation with Francine Dick, CFP, EPC.  If you dream of the day you can retire, or simply wonder if you’ll have the financial means to do so, she helps you prepare for the future and shows simple steps you can take now to ensure a comfortable retirement.

Stress Less About Retirement

Sound interesting?  It will be, and very useful to anyone who hopes to retire someday (and don’t we all?).  Learn more about this event and register here.

Not old enough to retire yet? Good, because the earlier you start on this plan the easier it will be to live the retirement of your dreams.

Topics include visioning your retirement, income streams in retirement, and protecting yourself when you are most vulnerable.  All participants will receive a handy planner to record pertinent information to simplify matters for your family if you become incapacitated or die.

Learn more about this event, “Stress Less About Retirement With Five Simple Step”, and register here.

About Francine

She’s been a financial and insurance advisor for over 20 years and has helped hundreds of families. Clients appreciate her non-judgmental approach, as well as her patience and open mindedness. She specializes in socially-responsible investing and was a finalist in the Wealth Professional Awards as advisor of the year in responsible investing.

About Teresa

I am a registered pharmacist with over 25 years of professional experience in community pharmacy and drug information in Toronto.

When I was in my late 40s my son asked me if I was bipolar. I wasn’t, but the question made me look for answers to explain my behaviour. I had mood swings, was irritable, impatient, angry, and I was yelling at my kids (we always take it out on our loved ones). I found some answers and learned that I was in perimenopause.

I realized that if I, a healthcare professional, wasn’t aware of the physical, cognitive, and emotional changes of the menopause transition then there must be a lot of other women who don’t know either. I decided I wanted to help other women understand and navigate the change, so I became a NAMS* Certified Menopause Practitioner.

I founded MenopausED, a boutique-style virtual women’s health practice, specialized in menopause, to help women navigate the change so their life, relationships, and work can thrive!

I have two grown sons and I’m addicted to swimming and nature!

*NAMS-North American Menopause Society is North America’s leading non-profit organization dedicated to promoting women’s health and quality of life through the understanding of menopause and healthy aging.

 

Learn more about this event, “Stress Less About Retirement With Five Simple Step”, and register here.

Food Is Information For Your Body & Brain

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Food is Information for Your Body & Brain.  The hormonal changes of midlife can cause cravings, mood swings, and anxiety and worry; affect your weight; and change your body’s shape. You know what you should be eating for good health, optimal weight, and a healthy immune system. But sometimes it’s easier said than done…

Food isn’t just about the number on a scale or a dress size.

Join me, Teresa Isabel, pharmacist and NAMS Certified Menopause Practitioner and the host of this talk, and my guest speaker, Karen Porter, a Holistic Nutritionist and Wellness Coach, and find out how it’s so much more than that!

The food you eat affects your physical & mental health. But you can transform that by making healthy choices & she’ll show you how!

  • Learn how to look and feel your best
  • Improve how you feel as you move through menopause
  • Make changes now based on how good you want to feel 10 years from now!
  • Strengthen your body & mind

I fell in love with Karen’s recipes when I had to change my diet due to food sensitivities and go grain- and dairy-free. And I think you will fall in love with them too! Including the amazing chocolate mousse that’s healthy to eat as often as you desire!

Learn more about this FREE event and register here.

Have questions? Submit them prior to the event to teresa@menopaused.org

https://menopaused.org

Karen Porter’s Bio

https://karenporter.ca/

While navigating a career in the financial industry, and outwardly appearing fine, for almost 30 years Karen inwardly battled IBS, anxiety and debilitating bouts of depression that left her hospitalized and grasping for her life. Forced to re-evaluate everything and take her health into her own hands, Karen started looking into alternative healing methods to help her heal where the traditional medical approach had failed.

After obtaining certification as a Registered Holistic Nutritionist, as well as training in mindfulness coaching and stress management, Karen was finally able to find the much needed answers to gain control of her physical and mental health, and learn the tools to feel healthy, happy, focused, and radiant! Her health, and consequently her life, entirely shifted and she felt compelled to help as many women as possible.

Today, as a Holistic Nutritionist and Wellness Coach, Karen is passionate about working with women over 45, to show them how to fuel their body and brain to feel their most radiant, fired up selves and be ready to show up in the world with more energy, feeling great in their bodies, and having better mental focus and resiliency to handle everything that life throws at them.

Karen shows women “hands on” tools for creating magic in the kitchen to help them create and crave delicious healthy food. She also works to help women understand their “food story”, essentially their self-talk around food and their bodies, so they can reframe those stories to help make healthy changes easier.

Karen will tell us how Food is Information for Your Body & Brain.

Learn more about this FREE event and register here.

 

Teresa Isabel Dias

I am a registered pharmacist with over 25 years of professional experience in community pharmacy and drug information in Toronto.

When I was in my late 40s my son asked me if I was bipolar. I wasn’t, but the question made me look for answers to explain my behaviour. I had mood swings, was irritable, impatient, angry, and I was yelling at my kids (we always take it out on our loved ones). I found some answers and learned that I was in perimenopause.

I realized that if I, a healthcare professional, wasn’t aware of the physical, cognitive, and emotional changes of the menopause transition then there must be a lot of other women who don’t know either. I decided I wanted to help other women understand and navigate the change, so I became a NAMS* Certified Menopause Practitioner.

I founded MenopausED, a boutique-style virtual women’s health practice, specialized in menopause, to help women navigate the change so their life, relationships, and work can thrive!

I have two grown sons and I’m addicted to swimming and nature!

Learn more about this FREE event and register here.

 

*NAMS-North American Menopause Society is North America’s leading non-profit organization dedicated to promoting women’s health and quality of life through the understanding of menopause and healthy aging

 

Vaginal Health and a Treatment Approach to Vulvovaginal Dryness: What a Pharmacist needs to know

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On January 14th, 2021, I will be presenting to the Metropolitan Toronto Pharmacists Association (MTPA) on “Vaginal Health and a Treatment Approach to Vulvovaginal Dryness: What a Pharmacist needs to know”.

Up to 80% of women suffer from vaginal dryness but only about 4% get treatment. Doctors do not ask women about their sexual health, and women don’t tell, so many women suffer in silence. Vaginal discomfort affects a woman’s sexuality, self-confidence and self-esteem, upsets the relationship with her partner, and decreases intimacy, sexual desire, and quality of life.

It’s not uncommon for women to confuse vaginal lubricants and vaginal moisturizers, however it’s important to know the difference between these two products because they have very different but important benefits.

Pharmacists are well positioned to help midlife women reduce vulvovaginal dryness and atrophy due to low levels of estrogen, such as in menopause.

The Metropolitan Toronto Pharmacists’ Association (MTPA) invites pharmacists  to attend  “Vaginal Health and a Treatment Approach to Vulvovaginal Dryness: What a Pharmacist Needs to Know”, online, on Thursday, Jan 14th 2021, at  7-8 pm EST.

Description:

Overview of vulvovaginal dryness, its causes, signs and symptoms, stepwise approach to relief and treatment including non-prescription options such as lubricants and moisturizers, and prescription options such as local and oral hormone and non-hormone therapies.

I, Teresa Isabel Dias BSc Pharm, RPh, NCMP, will be the speaker and these are my objectives for this session:

  • Provide an overview of vulvovaginal dryness, its causes and symptoms
  • Treatment options and long-term management of vulvovaginal dryness
  • Explain the differences between lubricants and moisturizers and why they are not interchangeable
  • The importance of discussing vaginal health with patients

Attendance is free but you must register to get your access link here.

I hope you can join us!

Learn more about what I do here.

WHIM members Get-Together – Fun PAUSE-itivity

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Happy Winter Solstice!  Now get ready for the first WHIM members Get-Together!

I heard someone call the time between Christmas and New Year’s “no man’s land”, where one gets lost eating leftover turkey and chocolate, forgets the day of the week, and doesn’t give a s&@t about anything. So I decided to hold the first WHIM (Women’s Health In Midlife) Network Get-Together! on Monday, December 28th.

I thought this would be a good time for us to connect on Zoom and share some PAUSE-itivity, be merry, and support each other at a fun WHIM members Get-Together. I’m hoping we’ll lift each other up during what may be a difficult season for some of us (I will not have my sons with me this Christmas) due to the pandemic and lockdown.

When: Monday, Dec 28th  at 7:30 PM ET.

Agenda: Be merry, positive, share, connect, support, and have fun. Let’s laugh together despite all things. Laughter is the best medicine and bonds people together.

  1. What was the best thing that happened to you during the pandemic?
  2. What’s the one thing you’re most grateful for in 2021?
  3. What’s your biggest wish for 2021?
  4. Bring your own inspiring, uplifting question, beverage of choice, good spirits (pun intended)…

 

Attire: Festive (antlers, bells, Christmas hats and bellies, casual, all-out, half-naked, whatever pleases you…)

Do you have a friend you would like to introduce to the WHIM Network? Bring her along for this one! I believe the more the merrier!

Location: Zoom Meeting – Sent to you by email on December 21st at 2 PM.

This event is exclusively for WHIM (Women’s Health In Midlife) Network members (and their friends). But you can register if you become a member by December 28th at 2 PM  https://menopaused.org/whim/

Check out all your benefits and the women’s health information you’ll received for a whole year for just $12/ month. That will also give you access to a healthcare professional for the whole year, PRICELESS during the turbulent hormonal changes of midlife AND the pandemic.

The gift of good health and wellbeing is yours to give YOURSELF AND A FRIEND this holiday season – https://menopaused.org/whim/

All About Hormones

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Do you have questions about hormones? Or maybe you don’t even know what questions to ask! Here’s your chance to learn:  This event will be all about hormones.

Join us for information, education and awareness around the “cycles of life”. Whether you have teenage girls at home, are in your 20’s or 30’s, have had children or not, are in perimenopause, or are curious about menopause itself, you will NOT want to miss this evening all about hormones!

I’ll be a guest speaker for Jodie Rogers, a health & wellness entrepreneur.

We’ll have an insightful conversation on this important topic that affects all women at all stages of life.

As a special treat, you will also have the opportunity to win a FREE essential oil just for sharing this webinar with your friends.

Here’s how to register and invite your friends:  https://zoom.us/webinar/register/WN_1h6nprIwSvuaWkPd3D1YSA

So join us on Nov 16th to learn All About Hormones.

Are you…

  • Over 40?
  • Committed to your health and wellbeing?
  • Interested in learning more about your body and mind?
  • Ready to put yourself at the top of the list and look after yourself?

Then you should consider becoming a member of the WHIM (Women’s Health In Midlife) Network.

The purpose of the WHIM (Women’s Health In Midlife) Network is to educate women about their health and wellbeing, the life-affirming changes of midlife, and healthy aging.  It’s the culmination of my 20+ years of experience working in women’s health with a focus on menopause.

I help women cut through the clutter, the myths, and the folklore.  By providing truthful, trusted advice, I educate women and equip them to be their own health advocates.

Come put yourself first and celebrate your journey with our growing community.  Not yet a member? Become one here.

Become a 2021 WHIM (Women’s Health In Midlife) Network today and get the rest of 2020 FREE.  Enjoy 14 months for the price of 12!

Membership includes a individual FREE 20-minute Discovery Call with me!

And you’ll receive a free book – A Woman’s Guide to Healthy Aging: 7 Proven Ways to Keep You Vibrant, Happy & Strong by Dr. Vivien Brown.

You shouldn’t just survive the menopause transition, you should thrive through it!

Helping women thrive through every stage of menopause

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